Gym WODs

Saturday May 23, 2026

*1:30 Slant Board*

2x:
8 Band Dislocates
8 Band Pull Aparts
8 Scap Push Ups
8 Scap Pull Ups
8 Kip Swings

World’s Greatest Stretch x 7 each side
10 Leg Swings (Front/back & Lateral)

Then, 2 rounds of 10 each:

Lunges (total)
Air Squats
Pull Up/Ring Row
Push Ups
100m then 200m Jog
“MURPH”

Run begins @ 8:30am

Warm-up will be on the board

Get in as early as 7:45am to get moving

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

-Partition the pull-ups, push-ups, and squats as needed-
-If you’ve got a 14/20-lb vest, wear it-

Friday May 22, 2026

(12-15 min.)

1:30 Wall Stretch,each
1:00 Child’s Pose
5/5 Tea Cups

Then, cycle:
1/1 TGU
3 HS Kick Ups
5 Ball Slams
20ft. Seal Walk
6 Walking Lunges
:30 Row or Bike
20 min. AMRAP:

2/2 TGU
10 HS Kick Ups
15 Ball Slams
40ft. Seal Walk
40ft. Bear Crawl
40ft. Walking Lunge
1:00 Row or Bike

Thursday May 21, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x20 Banded Face Pulls*

Wednesday May 20, 2026

(18 min)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 V-Ups
100m Rowling
20 Banded Face Pulls
Every 5:00 x 5 rounds:

5 Deadlifts
8-10 DB Bench Press
15 V-Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
8/8 Bird Dogs
20 Hang Knee Raises

Monday May 18, 2026

(12-15 minutes)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3/3 Front Foot Elevated Split Squats
3/3 Kneeling KB Press
8 Sit Ups
10 Back Extensions
100m Run or 125m Row
Every 5:00 x 5 rounds:

8/8 Front Foot Elevated Split Squats
8/8 Kneeling KB Press
20 Sit Ups
200m Run or 250m Row

Saturday May 16, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
50 Run, 50m Walk
25 min. AMRAP:

800m Row
200 Single Unders
30 TTB
30 Barbell Strict Press
30 Ball Slams
30 Ring Rows
60 Lunges, step back

Friday May 15, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
5 Lateral Hops
10 High Knees
8 Sit Ups
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
10 Lateral Bar Hops
20 High Knees

(Post-WOD)
50 Bent Over Rows
50 Sit Ups

Thursday May 14, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:30 Frog Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Wednesday May 13, 2026

(18 min)

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

Then, cycle:
3 Deadlifts
8 KB Swings
5 DB Bench
10 Jumping Jacks
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Deadlifts
15 KB Swings
10 DB Bench Press
40 Jumping Jacks

(Post-WOD)
3 rounds:

6 IVT’s
10 Back Extensions
20 Hang Knee Raises