Gym WODs

Monday May 12, 2025

(15-18 min.)

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

Then, cycle:
:5 Rack Hold 2 Front Squats :5 Rack Hold
5/5 KB Around the Worlds
5 DB Push Press
15 Band PUll Aparts
35 Single Unders
:30 Updog
25 min. EMOM:

:10 Rack Hold 3 Front Squats :10 Rack Hold
10/10 KB Around the World’s
8 DB Push Press
20 Sit Ups
100 Single Unders

Saturday May 10, 2025

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

Then,

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

20 min. EMOM:

8-10 Curls (any style)
8/8 DB Rows
20 High Knees to 80 Lateral Hops
15 V-Ups
For time:

8x100m Relay
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800m Row
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800 Single Unders
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

(25 min. cap)

Friday May 09, 2025

(15-18 minutes)

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

Then, cycle:
5 Deadlifts
10 Deadbugs
20 Bicycle Crunches
5 DB Pull Overs
3/3 Lunges
30 Single Unders
20-15-10-5 reps for time:

Deadlifts (225/155#)
DB Pull Overs
Step Back Lunges, each leg

After each set:
50 Bicycle Crunches
150 Single Unders

(22 min. cap)

Wednesday May 07, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench
5 Wall Balls
5 Sit Ups
8 Superman Ext.
8 Glute Bridges
20 Banded Face Pulls
100m Rowling
22 min. AMRAP:

8 Barbell Bench Press
12 Wall Balls
20 Sit Ups
20 DB Glute Bridges
250m Row

Tuesday May 06, 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
8 Mountain Climbers
20 Lateral Hops
Every 2:00 x 10 rounds:

5 Hang Power Cleans
5 Bent Over Rows
20 Mountain Climbers
40 Lateral Hops


(Post-WOD)
3 rounds:

5 Kipping Pull Ups
10 Push Ups
15 Air Squats

Monday May 05, 2025

(15-18 min.)

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

Then, cycle:
:5 Rack Hold 2 Front Squats :5 Rack Hold
5/5 KB Around the Worlds
5 DB Push Press
20 High Knees
8 Scap Pull Ups
8 Knee Raises
:30 Updog
25 min. EMOM:

:10 Rack Hold 3 Front Squats :10 Rack Hold
10/10 KB Around the Worlds
8 DB Push Press
20 Hang Knee Raises
100m Run

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