Gym WODs

Saturday May 03, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
5/5 Kneeling Press
5 DB Curls + 5 DB Rows
10 Skater Jumps
20 Bicycle Crunches
:30 Updog

20 min. EMOM:

8/8 Kneeling KB Press
8 DB Curls + 8 DB Rows
20 Skater Jumps
50 Bicycle Crunches
For time:

8x100m Relay
50 Push Ups
50 Sit Ups
30 Goblet Squats
20 Ring Rows

800m Row
50 Push Ups
50 Sit Ups
30 Goblet Squats
20 Ring Rows

800 Single Unders
50 Push Ups
50 Sit Ups
30 Goblet Squats
20 Ring Rows

(25 min. cap)

Friday May 02, 2025

(15-18 minutes)

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

Then, cycle:
5 Deadlifts
10 Deadbugs
5 DB Pull Overs
3/3 Lunges
15 Double Unders
10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlifts (225/155#)
Standing DB Pull Overs
Lunges, each leg (step back)

-25 Double Unders (50 Singles) after each round-

(18 min. cap)

Thursday May 01, 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 Apr 30, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench
5 Wall Balls
5 Superman Ext.
5 V-Ups
8 Glute Bridges
15 Band Pull Aparts
100m Rowling
20 min. AMRAP:

8 Barbell Bench Press
12 Wall Balls
15 V-Ups
20 DB Glute Bridges
300m Row

Tuesday Apr 29, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
3 Hang Power Cleans
3 Bent Over Rows
:30 Prayer Stretch
15 Band Pull Aparts
5/5 Side Plank Hip Touches
Every 2:00 x 10 rounds:

5 Hang Power Cleans
5 Bent Over Rows
7/7 Side Plank Hip Touches


(Post-WOD)
3 rounds:

5 Kipping Pull Ups
10 Push Ups
15 Air Squats

Monday Apr 28, 2025

(15-18 min.)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
:5 Rack Hold 2 Front Squats :5 Rack Hold
8 Sit Ups
5 DB Push Press
1/1 TGU
10 High Knees + 20 Lateral Hops
:30 Updog
25 min. EMOM:

:10 Rack Hold 3 Front Squats :10 Rack Hold
20-25 Sit Ups
8 DB Push Press
2/2 TGU
20 High Knees + 80 Lateral Hops

Friday Apr 25, 2025

(15-18 minutes)

1:30 Wall Stretch, each
10 L-Sit to Tabletops

Then, cycle:
5 Dips
5 Deadlifts
5 Wall Balls
8 Supermans
8 V-Ups
:30 Down Dog
35 Single Unders
5-10-15-10-5 reps for time:

Dips
Deadlifts (225/155#)
V-Ups
Wall Balls
Single Unders x 10 (50,100,150..)

(22 min. cap)

Thursday Apr 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 Apr 23, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
20 Plank Shoulder Touches
10 Mountain Climbers
80ft. Racked/Farmer Carry
100m Rowling
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
30 Mountain Climbers, total
50m/50m KB Racked/Farmer Carry
250m Row


(Post-WOD)
3 rounds:
20 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s