Gym WODs

Friday Jan 23, 2026

(18 min.)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Deadlifts
2 Hang Power Cleans
2 Split Jerks
3 Burpees
10 Scorpion Kicks
100m Rowling
20 Plank Shoulder Touches
5 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Split Jerks
8 Burpees
250m Row
:40 Plank

(22 min. cap)

Thursday Jan 22, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x20 Band Face Pulls*

-Row for remaining time-

Wednesday Jan 21, 2026

(15-18 min.)

1:00 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
15 Band Dislocates
5 Bench Press
5/5 DB Rows
5/5 Side Plank Hip Touches
100m Run
20 min. AMRAP:

10 Bench Press
8/8 DB Rows
10/10 Side Plank Hip Touches
200m Run

Monday Jan 19, 2026

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
3 Front Squats
3/3 Bulgarian Split Squats
8 Scap Chin Ups
3-5 Chin Ups
8 V-Ups
8 Superman Ext.
30 Single Unders
(Noon only)

Every 5:00 x 5 rounds:

5 Front Squats
7/7 Bulgarian Split Squats
8 Chin Ups
15 V-Ups
150 Single Unders

Friday Jan 16, 2026

(18 min.)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
3 Power Cleans
2 Split Jerks
8 Scap Chin Ups
3-5 Chin Ups
10 Bicycle Crunches
35 Single Unders
18 min. AMRAP:

5 Power Cleans
3 Split Jerks
8 Chin Ups
40 Bicycle Crunches
150 Single Unders

Wednesday Jan 14, 2026

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Post Pec Stretch

Then, cycle:
100m Run
5-8 Bench Press
3-5 Inchworms
150m Row
15 Band Pull Aparts
For time:

400m Run
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
400m Run

Post-WOD:
3 rounds:
6 IVTs
8 EZ-Bar Curls
8-12 Barbell Ab Rollouts

Tuesday Jan 13, 2026

:45 on/:15 off x 4 cycles:

Box Jump/Step Up
KB Swings
Gorilla Rows (KB’s)
DB Arnold Press
Row
Hang Knee Raises
Glute Bridges
Side Plank Hip Touches
HS or Barbell Hold
Rest

Monday Jan 12, 2026

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
3 Front Squats
10 Scap Pull Ups
5 Pull Ups
3/3 Lunges
8 Sit Ups
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

5 Front Squats
10 Pull Ups
14 Lunges, step back
20 Sit ups
40 High Knees
80 Lateral Hops