Gym WODs

Friday Dec 19, 2025

(15-18 min.)

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

Then, cycle:
3 Front Squats
3 Squat Jumps
10 Scap Pull Ups
5 Pull Ups
8 V-Ups
8 Superman Extensions
10 Double Unders
20 Singles
Every 5:00 x 5 rounds:

5 Front Squats
10 Squat Jumps
10 Pull Ups
15 V-Ups
25 Double Unders (40 High Knees)
75 Single Unders


The movie starts @ 6pm tonight, come by around 5:30 to settle in and grab snacks!
(Don't forget your PJ’s!)

Thursday Dec 18, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
Fish Game!
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*
*3x15 Band Dislocates*

Wednesday Dec 17, 2025

(15 minutes)

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

Then, cycle:
100m Run
5-8 Bench Press
10 Sit Ups
150m Row
15 Band Pull Aparts
For time:

400m Run
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
1000m Row

Post-WOD:
75 Sit Ups

Tuesday Dec 16, 2025

:45 on/:15 off x 4 cycles:

Box Jump/Step Up
Glute Bridges
Side Plank Hip Touches
Gorilla Rows (KB’s)
Jump Rope
DB Alternating Press
Row
Bicycle Crunches
Wall Walks (Inchworms)
Rest

Monday Dec 15, 2025

(15-18 min.)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
8 KB Swings
5 DB Pull Overs
5/5 Split Squats
10/10 Side Plank Hip Touches
15 Band Pull Aparts
100m Run
18 min. AMRAP:

20 KB Swings
10 DB Pull Overs
10/10 Bulgarian Split Squats
200m Run

Saturday Dec 13, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
8 Skater Jumps
20 Plank Shoulder Touches
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
:30-:45 Plank
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Crab Walk
20 Cossacks Squats
20 Squat Jumps
30 Push Ups

Friday Dec 12, 2025

(22 minutes)

1:30 Wall Stretch, each side

Find a 3 rep max Back Squat

between sets:
2 Goblet Squats
5 KB Swings
5 Push Ups
5/5 Mountain Climbers
15 Band Pull Aparts
:30 Childs Pose
10-9-8-7-6-5-4-3-2-1 rft:

Goblet Squats
KB Swings
Push Ups
Mountain Climbers, each way

(14 min. cap)

Thursday Dec 11, 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 Dec 10, 2025

(15-18 min)

1:00 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
3-5 Push Press
3 Ab Roll Outs (25# bumpers minimum)
6 KB Swings
6 Cossacks Squats
20 Band Face Pulls
100m Row, sprint!
20 min. AMRAP:

8 Push Press (from floor)
8 Barbell Ab Roll Outs
12 KB Swings
12 Cossacks Squats, total
250m Row