Gym WODs

Thursday Feb 05, 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 Feb 04, 2026

(15-18 min.)

1:00 Wall Stretch, each

Then, cycle:
15 Band Dislocates
5 Bench Press
5/5 DB Rows
8 Sit Ups
8 Superman Extensions
100m Run//125m Row
20 min. AMRAP:

8 Barbell Bench Press
8/8 DB Rows
20 Sit Ups
200m Run

(Post-WOD)

3 rounds:
8-10 DB Curls
6 IVT’s
20 Hang Knee Raises

Monday Feb 02, 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
10 Double Unders
30 Single Unders
Every 5:00 x 5 rounds:

5-5-3-3-3 Front Squats
7/7 Bulgarian Split Squats
8 Chin Ups
15 V-Ups
20 Double Unders
100 Single Unders

Saturday Jan 31, 2026

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

Then,
3/3 DB Snatches
5 EZ-bar Curls
5/5 SA DB Bench Press
8 Skater Jumps

20 min. EMOM:

7/7 DB Snatches, alternating
8-12 EZ-bar Curls
8/8 SA DB Bench Press
20 Skater Jumps
2 rounds for time:

1200m Row
30 Ring Rows
30 Push Ups
30 Ball Slams
50 Lunges, step back
50 Wall Balls

(25 min cap)

Friday Jan 30, 2026

(18 min.)

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

Then, cycle:
3 Deadlifts
2 Hang Power Cleans
2 Split Jerks
5 Box Jumps
8 V-Ups
20 Band Pull Aparts
100m Rowling
5 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Split Jerks
8 Box Jumps
15 V-Ups
250m Row

(22 min. cap)

Thursday Jan 29, 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*

Monday Jan 26, 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 Hang Knee Raises
30 Single Unders
Every 5:00 x 5 rounds:

5 Front Squats
7/7 Bulgarian Split Squats
8 Chin Ups
20 Hang Knee Raises
150 Single Unders