Gym WODs

Friday Nov 14, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
5 V-Ups
3 Burpees
3-5 Cossacks Squats, each way
10 Scap Pull Ups
5 Pull Ups
100m Run
15 Band Pull Aparts
:30 Childs Pose
15 min. AMRAP:

10 V-Ups
10 Burpees
10 Cossacks Squats
10 Pull ups
200m Run (No hill)

Tuesday Nov 11, 2025

(15-18 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3-5 Power Snatches
3-5 Thrusters
8 Scap Pull Ups
3-5 Pull Ups
100m Run
20 Banded Face Pulls
Partner WOD:

“Randy”

75 Power Snatches (75/55#)

Into,

“Daniel”

50 Pull Ups
400m Run
21 Thrusters (95/65#)
800m Run
21 Thrusters
400m Run
50 Pull Ups

*Run together, split inside work*

Monday Nov 10, 2025

(15 minutes)
1:30 Wall Stretch, each
:30/:30 Post Calf Stretch

Then, cycle:
2-3 Deadlifts
3-5 DB Rows, each arm
35 Single Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
7/7 DB Rows
30 Double Unders (45 High Knees)

Saturday Nov 08, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
5/5 Side Plank Hip Touches
20 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
10/10 KB Around the World’s
10/10 Side Plank Hip Touches
50m Run/50m Walk back
For time:

100 Double Unders
90 Push Ups
800m Run, together
70 KB Swings
60 Sit Ups
50 Cossacks Squats
40 alt. DB Snatches
30 Pull Ups
20 Burpees
10 Wall Walks

(25 min. cap)

Friday Nov 07, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
3-5 TTB
3-5 Wall Balls
3-5 Box Jumps
100m Run
15 Band Pull Aparts
:30 Childs Pose
15 min. AMRAP:

10 TTB
10 Wall balls
10 Box Jumps
200m Run

Wednesday Nov 05, 2025

(15-18 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3 Hang Power Cleans
8 Sit Ups
8 Superman Extensions
5/5 DB Rows
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2 Hang Power Cleans
20 Sit Ups
10 Superman Extensions
8/8 DB Rows
150 Single Unders