Gym WODs

Saturday Aug 22, 2026

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

Then,

3-5 Goblet Squats
3-5 Bent Over Rows
5 DB Arnold Press
10 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Goblet Squats
8/8 DB Bent Over Rows
8 DB Arnold Press
20 Skater Jumps
2 rounds for time:

1200m Row
30 Ring Rows
30 Push Ups
30 Ball Slams
60 Walking Lunges
60 Glute Bridges

(25 min cap)

Friday Aug 21, 2026

(18 min)

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

3 working sets of:
8 Barbell Bench
15 Band Pull Aparts

between sets:
3-5 Deadlifts
3-5 Dips
10 Sit Ups
10 DU’s
10 Singles
Every 5:00 x 5 rounds:

5 Deadlifts
8 Dips
25 Sit Ups
25 Double Unders
50 Single Unders

Thursday Aug 20, 2026

50:00

Foundation Training Video
3x10 (Cossacks,R.Rows,Push Ups,Bird Dogs)
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Double Thread Needle, each side
2:00 Pigeon Pose, each leg

*2:00 Slant Board*
*3x12 Band Dislocates*

Wednesday Aug 19, 2026

(15 minutes)

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

Then, cycle:
2 Power Snatch
1 OH Squat
10 Double Unders (8 Lateral Bar Hops)
5 V-Ups
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatches
2 OH Squats
20 Double Unders (Bar Hops)
10 V-Ups

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Aug 18, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings
8 Glute Bridges
3-5 Push Press
15 Band Face Pulls
4 Shuttle Runs
24 min. EMOM:

15 KB Swings
20 Glute Bridges
8 Barbell Push Press
Shuttle Runs

(Post-WOD)
3 rounds:

:30/:30 Side Plank
5/5 Tea Cups
10 Back Extensions

Monday Aug 17, 2026

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
2/2 Pistols (4/4 Bench)
8 Scap Pull Ups
3 Strict Pull Ups
10 Bicycle Crunches
150m Sprint
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5/5 Pistols (8/8 Bench Pistols)
8 Strict Pull Ups
50 Bicycle Crunches
250m Row

Saturday Aug 15, 2026

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

Then,

3-5 Bent Over Rows
5/5 Side Plank Hip Touches
5 DB Arnold Press
30 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Bent Over Rows, barbell
10/10 Side Plank Hip Touches
8 DB Arnold Press
50m Run, 50m Walk
22 min. AMRAP:

600m Row
200m Run (Same time)
40 KB Swings
40 KB Squats
30 Pull Ups
40 ft. Seal or Bear Crawl

Friday Aug 14, 2026

(18 min)

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

3 working sets of:
8 Barbell Bench
15 Band Pull Aparts

between sets:
3-5 Deadlifts
3-5 Dips
8 Kip Swings
3-5 TTB (10 Knee Raises)
10 DU’s
10 Singles
Every 5:00 x 5 rounds:

5 Deadlifts
8 Dips
8 TTB (16 Knee Raises)
25 Double Unders
50 Single Unders

Thursday Aug 13, 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
2:00 Frog Stretch
1:30 Double Thread Needle, each side
2:00 Pigeon Pose, each leg

*2:00 Slant Board*
*3x12 Band Dislocates*

Wednesday Aug 12, 2026

(18 min.)

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

Then, cycle:
3 Power Cleans
2 Front Squats
1 Split Jerk
8 Push Ups
8 V-Ups
100m Rowling
5 rounds for time:

5 Hang Power Cleans (135/95#)
3 Front Squats
1 Split Jerk
10 Push Ups
15 V-Ups
250m Row

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates