Gym WODs

Thursday Jul 24, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 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 Jul 23, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Waves/Pets

Then, cycle:
8 Scap Pull Ups
5 Pull Ups
5 Box Jumps
5 Wall Balls
3/3 Lunges
20 Band Face Pulls
20-15-10-5 reps for time:

Pull Ups
Box Jumps
Wall Balls

-20 Step Back Lunges, total after each set-

(18 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Heavy KB Swings

Tuesday Jul 22, 2025

(18 minutes)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 5 Bent Over Row
5 DB Bench
2/2 HS Kick ups
10 Sit Ups
35 Single Unders
20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
20 Sit Ups
100 Single Unders

Monday Jul 21, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
5 Squat Jumps
5/5 Tea Cups
5 HSPU
8 V-Ups
10 High Knees + 20 Lateral Hops
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
10 Squat Jumps
8-10 HSPU
15 V-Ups
20 High Knees + 80 Lateral Hops

Saturday Jul 19, 2025

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

Then,

5/5 DB Rows
5 Barbell Push Press
30 Single Unders
5/5 Side Plank Hip Touches

20 min. EMOM:

8/8 DB Rows
8 Barbell Push Press
10/10 Side Plank Hip Touches
100 Single Unders
For time:

8x100m Relay
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

800m Row
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

30 Burpees
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

(25 min. cap)

Friday Jul 18, 2025

(18 minutes)

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

Then, cycle:
3 Deadlifts
3 Bar Facing Burpees
5 DB Pull Overs
6 Cossacks Squats
8 Sit Ups
8 Skater Jumps
:30 Updog
Every 5:00 x 5 rounds:

5 Deadlifts
8 Bar Facing Burpees
8 DB Pull Overs
12 Cossacks Squats
20 Sit Ups
20 Skater Jumps

Thursday Jul 17, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 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 Jul 16, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Waves/Pets

Then, cycle:
8 Scap Pull Ups
5 Pull Ups
5 Box Jumps
5 KB Swings
5 Glute Bridges
20 Band Face Pulls
20-15-10-5 reps for time:

Pull Ups
Box Jumps
KB Swings (Heavy)
DB Glute Bridges

(15 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
20 Hang Knee Raises

Tuesday Jul 15, 2025

(18 minutes)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 2 rep power clean (aim for 10-20lbs up from last week)
3 Bent Over Rows
5 DB Bench
2/2 HS Kick ups
20 Plank Shoulder Touches
100m Rowling
20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
:45 Plank
300m Row

Monday Jul 14, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
5/5 Tea Cups
5 HSPU
8 Lunges (Step Back)
10 Knee Raises
25 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
8-10 HSPU
16 Lunges
20 Hang Knee Raises
150 Single Unders