Gym WODs

Saturday May 30, 2026

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

Then,
8 Glute Bridges
3-5 Curls
8 Sit Ups
20 SIngle Unders


20 min. EMOM:

20 Glute Bridges
8-10 2x DB Curls
20 Sit Ups
100 Single Unders
22 minute partner AMRAP:

80ft. Seal Walk
80ft. Walking Lunges
600m Row
60 Push Ups
40 Pull Ups
40 TTB or Knee Raises
40 Ball Slams

Friday May 29, 2026

(15-18 min.)

1:00 Wall Stretch, each
1:00 Frog Stretch

Then, cycle:
3 Hang Power Cleans
2 Split Jerks
20 Bicycle Crunches
10 Superman Ext.
80ft. Farmer Carry
100m Run
22 min. AMRAP:

5 Hang Power Cleans
3 Split Jerks
40 Bicycle Crunches
100m Farmer Carry
200m Run

Wednesday May 27, 2026

(18 min)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 V-Ups
100m Rowling
20 Banded Face Pulls
Every 5:00 x 5 rounds:

Deadlifts x 5-4-3-2-1
8 DB Bench Press
15 V-Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
8/8 Bird Dogs
20 Hang Knee Raises

Saturday May 23, 2026

*1:30 Slant Board*

2x:
8 Band Dislocates
8 Band Pull Aparts
8 Scap Push Ups
8 Scap Pull Ups
8 Kip Swings

World’s Greatest Stretch x 7 each side
10 Leg Swings (Front/back & Lateral)

Then, 2 rounds of 10 each:

Lunges (total)
Air Squats
Pull Up/Ring Row
Push Ups
100m then 200m Jog
“MURPH”

Run begins @ 8:30am

Warm-up will be on the board

Get in as early as 7:45am to get moving

For time:

1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

-Partition the pull-ups, push-ups, and squats as needed-
-If you’ve got a 14/20-lb vest, wear it-

Friday May 22, 2026

(12-15 min.)

1:30 Wall Stretch,each
1:00 Child’s Pose
5/5 Tea Cups

Then, cycle:
1/1 TGU
3 HS Kick Ups
5 Ball Slams
20ft. Seal Walk
6 Walking Lunges
:30 Row or Bike
20 min. AMRAP:

2/2 TGU
10 HS Kick Ups
15 Ball Slams
40ft. Seal Walk
40ft. Bear Crawl
40ft. Walking Lunge
1:00 Row or Bike

Thursday May 21, 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*
*3x20 Banded Face Pulls*

Wednesday May 20, 2026

(18 min)

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

Then, cycle:
3-5 Deadlifts
5 DB Bench
8 V-Ups
100m Rowling
20 Banded Face Pulls
Every 5:00 x 5 rounds:

5 Deadlifts
8-10 DB Bench Press
15 V-Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
8/8 Bird Dogs
20 Hang Knee Raises

Monday May 18, 2026

(12-15 minutes)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3/3 Front Foot Elevated Split Squats
3/3 Kneeling KB Press
8 Sit Ups
10 Back Extensions
100m Run or 125m Row
Every 5:00 x 5 rounds:

8/8 Front Foot Elevated Split Squats
8/8 Kneeling KB Press
20 Sit Ups
200m Run or 250m Row