Gym WODs

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

Tuesday Nov 04, 2025

(22 minutes)
1:00 Wall Stretch, each
1:00 Double Thread Needle, each way

Then, cycle:
Bench Press 3 rep max
10 Scorpion Kicks
10 Mountain Climbers
5 KB Swings
5 Goblet Squats
15 min. AMRAP:

Buy-in: 400m Run

5-10-15-20-25-30…

Push Ups
Mountain Climbers
KB Swings
Goblet Squats

Monday Nov 03, 2025

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

Then, cycle:
2-3 Deadlifts
8 Scap Chin Ups
3-5 Chin Ups
15 DOuble Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
5-8 Chin Ups
30 Double Unders (45 High Knees)

Saturday Nov 01, 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
800m Run, together

6 rounds:
10 Wall Balls, each
10 Push Ups, each
10 Pull Ups, each
10 V-Ups, each

500m Run, together

Thursday Oct 30, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
8/8 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x12 Band Dislocates*

-Row for remaining time-

Wednesday Oct 29, 2025

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
3-5 Barbell Bench
3-5 DB Pull Overs
3/3 Step Back Lunges
20 Bicycle Crunches
20 Banded Face Pulls
10 Double Unders
20 SIngle Unders
25 min. AMRAP:

5 Bench Press
8 DB Pull Overs
14 Step Back Lunges
40 Bicycle Crunches, total
25 Double Unders
75 Single Unders