Gym WODs

Monday Feb 23, 2026

(15-18 min.)

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

Then, cycle:
3 Front Squats
4 Lunges
5 KB Curls
5 KB Swings
20 Bicycle Crunches
30 Single Unders
Every 5:00 x 5 rounds:

5-4-3-2-1 Front Squats
12 Lunges, step back
12 KB Curls
12 KB Swings
40 Bicycle Crunches
150 Single Unders

Saturday Feb 21, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
50 Run, 50m Walk
25 min. AMRAP:

800m Row
200m Run, together
30 TTB
30 Barbell Rows
30 Ball Slams
30 Box Jumps/Step ups
60 Lunges, step back

Friday Feb 20, 2026

(18 min.)

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

Then, cycle:
3 Deadlifts
3 DB Hang Power Cleans
3 DB Push Jerks
10 V-Ups
20 Band Pull Aparts
100m Rowling
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Hang Power Cleans
5 DB Push Jerks
15 V-Ups
300m Row

Thursday Feb 19, 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*

Wednesday Feb 18, 2026

(15-18 min.)

1:00 Wall Stretch, each
1:00 Updog

Then, cycle:
20 Banded Face Pulls
5 DB Bench Press
5 Barbell Rows
3-5 Ab Rollouts
8 Superman Extensions
100m Run
5-10-15-10-5 reps for time:

Dumbbell Bench Press
Barbell Rows
Barbell Ab Rollouts

-400m Run between rounds-


(Post-WOD)
3 rounds:
8-12 DB Flyes
6 IVT’s
20 Straddle Leg Lifts

Monday Feb 16, 2026

(15-18 min.)

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

Then, cycle:
3 Front Squats
3 Squat Jumps
5 KB Curls
5 KB Swings
8 Sit Ups
100m Run
Every 5:00 x 5 rounds:

5-4-3-2-1 Front Squats
8 Squat Jumps
12 KB Curls
15 KB Swings
20 Sit Ups
200m Run

Saturday Feb 14, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
6 DB Snatches
5 EZ-bar Curls
5/5 SA DB Bench Press
30 High Knees

20 min. EMOM:

14 Alternating DB Snatches
8-12 EZ-bar Curls
8/8 SA DB Bench Press
50 Run, 50m Walk
25 min. AMRAP:

800m Row
200m Run, together
30 Barbell Ab Roll Outs
30 Barbell Rows
30 Ball Slams
30 Squat Jumps
60 Lunges, step back

Friday Feb 13, 2026

(18 min.)

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

Then, cycle:
3 Deadlifts
3 DB Hang Power Cleans
3 DB Push Jerks
20 Bicycle Crunches
20 Band Pull Aparts
100m Rowling
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Hang Power Cleans
5 DB Push Jerks
40 Bicycle Crunches
300m Row

Thursday Feb 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