Gym WODs

Monday Mar 16, 2026

(15-18 min.)
1:30 Wall Stretch, each side
1:00 Post or PVC Lat Stretch, each side

Then, cycle:
Build Back Squat weight
5 Glute Bridges
8 Scap Pull Ups
3 Chin Ups
8 V-Ups
100m Rowling or 100m Run
Every 5:00 x 5 rounds:

5 Back Squats
20 DB Glute Bridges
8 Chin Ups or 2-5 MU
15 V-Ups
200m Run or 250m Row

Friday Mar 13, 2026

26.3

2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Thursday Mar 12, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 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*

Tuesday Mar 10, 2026

(15-18 min.)

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

3 Bench Press
3-5 Dips
2/2 KB Cossacks Squats (:03 Lower)
8 Hang Knee Raises
10 Double Unders
20 Single Unders
20 Banded face Pulls
Every 5:00 x 5 rounds:

5 Bench Press (~75 percent of 5rm)
8 Dips
12 KB Cossacks Squats
20 Hang Knee Raises
20 Double Unders
100 Single Unders

Monday Mar 09, 2026

(15-18 min.)
1:30 Wall Stretch, each side
1:00 Post or PVC Lat Strech, each side

Then, cycle:
Build Back Squat weight
3 Squat Jumps
8 Scap Pull Ups
3 Chin Ups
8 Sit Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
8 Squat Jumps
8 Chin Ups or 2-5 MU
20 Sit Ups
300m Row

Friday Mar 06, 2026

(18 min.)

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

Then, cycle:
20ft. OH Walking Lunge
3/3 DB Snatches
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
3 CTB
1 MU
15 Band Pull Aparts
For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Thursday Mar 05, 2026

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 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

Tuesday Mar 03, 2026

(15-18 min.)

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

3 Bench Press
3-5 Dips
4 OH Plate Lunges
5/5 Side Plank Hip Touches
10 Double Unders
20 Single Unders
20 Banded face Pulls
Every 5:00 x 5 rounds:

5 Bench Press (~75 percent of 5rm)
8 Dips
12 OH Plate Lunges, total (Step Back)
10/10 Side Plank Hip Touches
20 Double Unders
100 Single Unders