Gym WODs

Wednesday Jun 18, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
5 DB Bench Press
5/5 Around the World’s
5 American Swings
5 Step Ups or Box Jumps
5 TTB
8 Skater Jumps
10 Band Pull Aparts
22 min. AMRAP:

10 DB Bench Press
10/10 KB Around the World’s
10 American KB Swings
10 Box Jumps
10 TTB
20 Skater Jumps

Tuesday Jun 17, 2025

(15-18 min.)

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

THen, cycle:
3 Power Cleans
3 Bar Facing Burpees
100m Rowling
20 Plank Shoulder Touches
5 Push Ups
20 Band Face Pulls
5 rounds for time:

8 Power Cleans (135/95#)
5 Bar Facing Burpees
300m Row
1:00 Plank
10 Push Ups

(20 min. cap)

Monday Jun 16, 2025

(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
10 Sit Ups
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
15 Squat Jumps
8-10 HSPU
25 Sit Ups
150 Single Unders

Thursday Jun 12, 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 Jun 11, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench (Heavier than workout weight)
20 Banded Face Pulls
8 Step Back Lunges
8 Glute Bridges
8 V-Ups
100m Rowling
20 min. AMRAP:

8 Barbell Bench Press
20 Step Back Lunges
20 DB Glute Bridges
15 V-Ups
300m Row

Tuesday Jun 10, 2025

(15-18 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
2 Power Snatch
8 Scap Chin Ups
3 Chin Ups
15 Band Pull Aparts
25 Lateral Hops
Every 2:00 x 10 rounds:

3 Power Snatch
5 Strict Chin Ups
50 Lateral Hops

(Post-Wod)
3 rounds:
8 DB Curls
6 IVT’s
8 Straight Leg Lifts (Strict TTB, whatever range available)

Monday Jun 09, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5 HSPU
8 KB Swings
8 Sit Ups
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats + :10 FR Hold
8 -10 HSPU or Arnold Presses
15 KB Swings
100 Single Unders or 100m Run
15 Sit Ups

(Go up on weights if possible, last week of Front Squats)

Saturday Jun 07, 2025

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

Then,

5/5 DB Rows
5 DB Curls
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8/8 DB Rows
8-10 DB Curls
20 High Knees to 80 Lateral Hops
15 V-Ups
22 minute AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders