Gym WODs

Tuesday Oct 14, 2025

(15 minutes)

20 Band Pull Aparts
1:00 Wall Stretch, each side
1:00 Prayer Stretch
20 Band Pull Aparts

Then, cycle:
5 Barbell Push Press
4 HS Kick Ups/:20 HS Hold
10 Sit Ups
6 DB Rows
6 Cossacks Squats
100m Rowling
Every 5:00 x 5 round:

8 Barbell Push Press
8-10 HS Kick Ups/ :45 HS Hold
15 Sit Ups
12 2xDB Rows
12 Cossacks Squats
200m Row

Monday Oct 13, 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
35 Single Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
5-8 Chin Ups
75 Single Unders

Saturday Oct 11, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
35 Single Unders
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
50 Bicycle Crunches
10/10 KB Around the World’s
100 Single Unders
For time:

100 Double Unders
90 Push Ups
800m Run
70 KB Swings
60 Sit Ups
50 Cossacks Squats
40 alt. DB Snatches
30 Pull Ups
20 Burpees
10 Wall Walks

(28 min. cap)

Friday Oct 10, 2025

(15 minutes)

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

Then, cycle:
3 DB snatch + 5 DB Push Press, each arm
5 DB Pull Overs
10 Glute Bridges
10 Hang Knee Raises
15 Band Pull Aparts
100m Run
20 min. AMRAP:

5 DB Snatch - L
8 DB Push Press - L
5 DB Snatch - R
8 DB Push Press - R
8 DB Pull Overs
20 Glute Bridges
20 Hang Knee Raises
200m Run (250m Row)

Wednesday Oct 08, 2025

(15 minutes)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
3-5 Barbell Bench
3-5 Dips
7 Goblet Squats
7 V-Ups
20 Banded Face Pulls
100m Rowling
25 min. AMRAP:

7 Barbell Bench Press
7 Dips
10 Goblet Squats
10 V-Ups
300m Row

Tuesday Oct 07, 2025

(15 minutes)

20 Band Pull Aparts
1:00 Wall Stretch, each side
1:00 Prayer Stretch
20 Band Pull Aparts

Then, cycle:
5 Barbell Push Press
12ft. HS Walk/4 Kick Ups/:20 Hold
10 Sit Ups
6 DB Rows
6 Step Back Lunges
35 Single Unders
Every 5:00 x 5 round:

8 Barbell Push Press
40ft. HS Walk/8-10 HS Kick Ups/ :45 HS Hold
20 Sit Ups
12 2xDB Rows
12 Step Back Lunges
100 Single Unders

Saturday Oct 04, 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
:30 Saddle Wrist Stretch

20 min. EMOM:

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

500m Row
200m Run, together
40 TTB
40 SA DB Bench
40 Ring Rows
40 Walking Lunges

Friday Oct 03, 2025

(12-15 minutes)

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

Then, cycle:
80ft. Farmer Carry
3 DB snatch + 5 DB Push Press, each arm
20 Plank Shoulder Touches
15 Band Pull Aparts
5 DB Pull Overs
Buy-in: 200m Farmer Carry

5 rounds for time:

5 DB Snatch - L
8 DB Push Press - L
5 DB Snatch - R
8 DB Push Press - R
8 DB Pull Overs
:30 Plank

Buy-out: 200m Farmer Carry

(18 min. cap)

Thursday Oct 02, 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-