Gym WODs

Tuesday Sep 30, 2025

(15 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Lat Stretch

Then, cycle:
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
12ft. HS Walk/4 Kick Ups/:20 Hold
10 Sit Ups
6 DB Rows
35 Single Unders
25 min. EMOM:

12 Pull Ups
40ft. HS Walk/8-10 HS Kick Ups/ :30-45 HS Hold
20 Sit Ups
12 2xDB Rows
100 Single Unders

Monday Sep 29, 2025

(15-18 minutes)
1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatch
2 OH Squat
3 Barbell Ab Roll Outs
100m Run
:30 Updog
20 min. AMRAP:

5 Power Snatch
5 OH Squats
8 Barbell Ab Roll Outs (5 Inch Worms)
200m Run

Saturday Sep 27, 2025

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

Then,

3 Hang Power Cleans
2 Front Squats
5/5 Side Plank Hip Touches
10 Skater Jumps
10 Push Ups
:30 Saddle Wrist Stretch

20 min. EMOM:

5 Hang Power Cleans + 2 Front Squats
10/10 Side Plank Hip Touches
20 Push Ups
20 Skater Jumps
22 min. AMRAP:

400m Row
400m Run, together
40 KB Swings
40 DB Snatches, alternating
40 Jumping CTB Pull Ups
40 Walking Lunges

Friday Sep 26, 2025

(18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
5 DB Pull Overs
5/5 DB Rows
8 V-Ups
5 KB Deadlifts
80ft. Farmer Carry
100m Run
22 min. AMRAP:

8 DB Pull Overs
8/8 DB Rows
15 V-Ups
12 KB Deadlifts
100m Farmer Carry
100m Run

Thursday Sep 25, 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 Sep 24, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
2 Back Squats
6 Step Back Lunges
5/5 KB Around the World’s
3-5 HSPU
15 Band Pull Aparts
35 Single Unders
20 min. EMOM:

3 Back Squats + 12 Step Back Lunges
10/10 KB Around the World’s
8 HSPU
100 Single Unders

Tuesday Sep 23, 2025

(15-18 minutes)

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

Then, cycle:
5 DB Bench
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
6 DB Glute Bridges
100m Rowling
20 Band Face Pulls
20 min. AMRAP:

10 DB Bench
15 Pull Ups
20 DB Glute Bridges
300m Row

(Post-WOD)
3 rounds:
6 IVT’s
8 DB Curls
25 Sit Ups

Monday Sep 22, 2025

(15-18 minutes)
1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatch
1 OH Squat
3 Barbell Ab Roll Outs
8 High Knees
8 Lateral Hops
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Barbell Ab Roll Outs (3 Inch Worms)
20 High Knees
20 Lateral Hops

Saturday Sep 20, 2025

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

Then,

3-5 Arnold Press
3-5 Upright Rows
5/5 KB Around the Worlds
10 High Knees
20 Lateral Hops
:30 Saddle Wrist Stretch


20 min. EMOM:

8 DB Arnold Press
8 Barbell Upright Rows
10/10 KB Around the World’s
20 High Knees + 60 Lateral Hops
22 min. AMRAP:

600m Row
100m Run, each
40ft. Bear Crawl, each
40 KB Swings
40 V-Ups
40 Ring Rows
40 Walking Lunges

Friday Sep 19, 2025

(18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
5 DB Pull Overs
5/5 DB Rows
10 Mountain Climbers
5 KB Deadlifts
80ft. Farmer Carry
100m Run
22 min. AMRAP:

8 DB Pull Overs
8/8 DB Rows
20 Mountain Climbers
12 KB Deadlifts
100m Farmer Carry
100m Run