Gym WODs

Friday Mar 14, 2025

(15 minutes)

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

Then, cycle:
10 Band Pull Aparts
10 Band Shoulder Press
10 cal Row
5 Deadlifts
3 Power Cleans
1 Wall Walk
For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155#)
5 wall walks
25 cleans (135/85#)
5 wall walks
25 snatches (95/65#)
5 wall walks
50-calorie row

Time cap: 20 minutes

Tuesday Mar 11, 2025

(15 minutes)

1:00 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
:30 Prayer Stretch
15 Band Pull Aparts
5 Superman Extensions
5 V-Ups
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
8 Superman Extensions
12 V-Ups

(Post-WOD)
3 rounds:
200m Run
8-10 DB Curls
6 IVT's

Monday Mar 10, 2025

(15-18 minutes)

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

Then, cycle:
3/3 Bulgarian Split Squats
3/3 Kneeling KB Press
8 Scap Pull Ups
8 Kip Swings
5 TTB
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
10 TTB
20 High Knees
80 Lateral Hops

Saturday Mar 08, 2025

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
8 KB Swings
3-5 Curls
8 Sit Ups
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
20 Sit Ups
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Partner Med-ball Sit Ups
40 Ball Slams

Friday Mar 07, 2025

(18 minutes)

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

Then, cycle:
10 Band Lat Pull Downs
8 Scap Pull Ups
8 Kip Swings
5-8 Pull Ups
15 Double Unders
5 Thrusters
(22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Thursday Mar 06, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Wall Stretch, each leg
2:30 Frog Stretch
10/10 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

-Row with remaining time-

Tuesday Mar 04, 2025

(15 minutes)

1:00 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
:30 Prayer Stretch
10 Band Pull Aparts
30 High Knees
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
100m Run

Post-WOD:
3 sets:

20 Hang Knee Raises
8-10 DB Curls
6 IVT’s

Monday Mar 03, 2025

(15-18 minutes)

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

Then, cycle:
3/3 Bulgarian Split Squats
3/3 Kneeling KB Press
10 Sit Ups
:30 Updog
35 Single Unders
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
20 Sit Ups
100 Single Unders