Gym WODs

Tuesday Nov 18, 2025

(15-18 minutes)

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

Then, cycle:
20 Band Face Pulls
3-5 Bench Press
5 DB Pull Overs
6 Step Back Lunges
8 Scap Pull Ups
8 Knee Raises
100m Run or 125m Row
22 min. AMRAP:

5 Bench Press
8 DB Pull Overs
16 Step Back Lunges
20 Hang Knee Raises
200m Run or 250m Row

Monday Nov 17, 2025

(15 minutes)
1:30 Wall Stretch, each
:30/:30 Post Calf Stretch

Then, cycle:
2-3 Deadlifts
10 Scap Pull Ups
5 Pull Ups
8 Sit ups
35 Single Unders
10 Back Extensions
Every 5:00 x 5 rounds:

Deadlift x 5-4-3-2-1
15 Pull Ups
20 Sit Ups
150 Single Unders

Friday Nov 14, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
5 V-Ups
3 Burpees
3-5 Cossacks Squats, each way
10 Scap Pull Ups
5 Pull Ups
100m Run
15 Band Pull Aparts
:30 Childs Pose
15 min. AMRAP:

10 V-Ups
10 Burpees
10 Cossacks Squats
10 Pull ups
200m Run (No hill)

Tuesday Nov 11, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Power Snatches
3-5 Thrusters
8 Scap Pull Ups
3-5 Pull Ups
100m Run
20 Banded Face Pulls
Partner WOD:

“Randy”

75 Power Snatches (75/55#)

Into,

“Daniel”

50 Pull Ups
400m Run
21 Thrusters (95/65#)
800m Run
21 Thrusters
400m Run
50 Pull Ups

*Run together, split inside work*

Monday Nov 10, 2025

(15 minutes)
1:30 Wall Stretch, each
:30/:30 Post Calf Stretch

Then, cycle:
2-3 Deadlifts
3-5 DB Rows, each arm
35 Single Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
7/7 DB Rows
30 Double Unders (45 High Knees)

Saturday Nov 08, 2025

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

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
5/5 Side Plank Hip Touches
20 High Knees
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
10/10 KB Around the World’s
10/10 Side Plank Hip Touches
50m Run/50m Walk back
For time:

100 Double Unders
90 Push Ups
800m Run, together
70 KB Swings
60 Sit Ups
50 Cossacks Squats
40 alt. DB Snatches
30 Pull Ups
20 Burpees
10 Wall Walks

(25 min. cap)

Friday Nov 07, 2025

(22-25 minutes)

1:30 Wall Stretch, each side

5 x 5 back Squat

between sets:
3-5 TTB
3-5 Wall Balls
3-5 Box Jumps
100m Run
15 Band Pull Aparts
:30 Childs Pose
15 min. AMRAP:

10 TTB
10 Wall balls
10 Box Jumps
200m Run