Gym WODs

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

Friday Jan 09, 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
8 V-Ups
8 Superman Ext.
100m Run
18 min. AMRAP:

5 Power Cleans
3 Split Jerks
8 Chin Ups
15 V-Ups
200m Run

Thursday Jan 08, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
Fish Game!
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*
*3x15 Band Dislocates*

Wednesday Jan 07, 2026

(15 minutes)

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

Then, cycle:
100m Run
5-8 Bench Press
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
10/10 Side Plank Hip touches

Monday Jan 05, 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
8 Knee Raises
3/3 Lunges
30 Single Unders
Every 5:00 x 5 rounds:

5 Front Squats
10 Pull Ups
14 Lunges, step back
20 Hang Knee Raises
150 Single Unders

Saturday Jan 03, 2026

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

Then,

3-5 Bent Over Rows
5/5 Side Plank Hip Touches
5 DB Push Press
30 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Bent Over Rows, barbell
10/10 Side Plank Hip Touches
8 DB Push Press
50m Run, 50m Walk
22 min. AMRAP:

600m Row
200m Run (Same time)
40 SL Deadlifts (KB)
40 Squat Jumps
30 Pull Ups
30 Push Ups

Friday Jan 02, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
Fish Game!
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*
*3x15 Band Dislocates*

Or

4-5 rounds:

2:00 Row
8-10 Curls
6 IVT’s
20 Glute Bridges
20 Sit Ups

Thursday Jan 01, 2026

3 rounds with an empty barbell of:

8 Deadlifts
8 Power Cleans
8 Shoulder Presses
8 Bent Over Rows
8 Back Squats
10 Deadbugs
(Noon only)

“CrossFit total”

1 rep max of each of the following:

20 mins for Back Squat.

10 mins for Press.

15 minutes for Deadlift.

For each lift, roughly follow this scheme:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM
First attempt in the workout should be about 90-95% of 1 rep max.