Gym WODs

Thursday Apr 03, 2025

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*

Wednesday Apr 02, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
80ft. Farmer Carry
100m Run
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
20 KB Windshield Wipers
100m KB Farmer Carry
200m Run

(22 min. cap)

Tuesday Apr 01, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
20ft. Seal Walk//Bear Crawl
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Pull ups
40ft. Seal Walk//40ft. Bear Crawl


(Post-WOD)
3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Monday Mar 31, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
6 Cossacks Squats
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
35 Single Unders
25 min. EMOM:

3 Back Squats + 10 Cossacks Squats
8 DB Bench Press
20 Sit Ups
100 Single Unders
Hanging Block Breathing

Saturday Mar 29, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
5/5 Kneeling Press
5 DB Curls + 5 DB Rows
10 Skater Jumps
10 Hang Knee Raises
:30 Updog

20 min. EMOM:

8/8 Kneeling KB Press
8 DB Curls + 8 DB Rows
20 Skater Jumps
20 Hang Knee Raises
2 rounds for time:

2000m Row
40 Ball Slams
60 Push Ups
80 Double Unders

(22 min cap)

Friday Mar 28, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
5/5 Oblique Crunches
5 Goblet Squats
8 KB Swings
10 Deadbugs
35 Single Unders
22 min. AMRAP:

8 Dips
10/10 Oblique Crunches
10 Goblet Squats
15 KB Swings
150 Single Unders

Thursday Mar 27, 2025

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*

Wednesday Mar 26, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
5/5 Around the Worlds
100m Rowling
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
20 KB Windshield Wipers
10 Around the Worlds, each way
300m Row

Tuesday Mar 25, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
4 Lateral Barbell Hops
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
8 Lateral Barbell Hops
5 Strict Pull ups


(Post-WOD)
85 Sit Ups

Monday Mar 24, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
6 Lunges
5 DB Bench Press
8 V-Ups
3 Cycles Hanging Block Breathing
20 High Knees
25 min. EMOM:

3 Back Squats + 12 Step Back Lunges
8 DB Bench Press
15 V-Ups
100m Run or 100 Skips
Hanging Block Breathing