Gym WODs

Saturday Dec 13, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
8 Skater Jumps
20 Plank Shoulder Touches
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
:30-:45 Plank
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Crab Walk
20 Cossacks Squats
20 Squat Jumps
30 Push Ups

Friday Dec 12, 2025

(22 minutes)

1:30 Wall Stretch, each side

Find a 3 rep max Back Squat

between sets:
2 Goblet Squats
5 KB Swings
5 Push Ups
5/5 Mountain Climbers
15 Band Pull Aparts
:30 Childs Pose
10-9-8-7-6-5-4-3-2-1 rft:

Goblet Squats
KB Swings
Push Ups
Mountain Climbers, each way

(14 min. cap)

Thursday Dec 11, 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
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 Dec 10, 2025

(15-18 min)

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

Then, cycle:
3-5 Push Press
3 Ab Roll Outs (25# bumpers minimum)
6 KB Swings
6 Cossacks Squats
20 Band Face Pulls
100m Row, sprint!
20 min. AMRAP:

8 Push Press (from floor)
8 Barbell Ab Roll Outs
12 KB Swings
12 Cossacks Squats, total
250m Row

Monday Dec 08, 2025

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

Then, cycle:
2-3 Deadlifts
10 Scap Pull Ups
3-5 Strict Pull Ups
10 Sit Ups
10 High Knees
30 Lateral Hops
Every 5:00 x 5 rounds:

5-4-3-2-1 Deadlift
8 Strict Pull Ups
20 Sit Ups
30 High Knees
100 Lateral Hops

*Last week of rep scheme, try to max out*

Saturday Dec 06, 2025

20 min. EMOM:

3-5 Hang Power Snatch
20 DB Glute Bridges
12 Bird Dogs, total
35 DU or 100 Single Unders
24 min. partner AMRAP:

1k Row
40 Step Ups or Box Jumps
Run 100m each x 2 (relay style)
15 Back to back WB passes x 15, each way
40 KB Swings

Friday Dec 05, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5,5,3,3,3 Back Squat

between sets:
2/2 DB Snatches
8 Push Ups
8 Scap Pull Ups
3-5 Pull Ups
15 Band Dislocates
:30 Childs Pose
100m Run
15 min. AMRAP:

12 DB Snatch, alternating
12 Push Ups
12 Pull Ups, any style
200m Run (250m Row)

Thursday Dec 04, 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
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 Dec 03, 2025

(15-18 min)

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

Then, cycle:
3-5 Push Press
5 KB Swings
3/3 Lunges
8 V-Ups
20 Band Face Pulls
100m Rowling
20 min. AMRAP:

8 Barbell Push Press
10 KB Swings
12 Lunges, step back
14 V-Ups
300m Row