Gym WODs

Wednesday Sep 30, 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
2 Burpees
8 V-Ups
10 Banded W’s
100m Rowling
5 rounds for time:

5 Hang Power Cleans (135/95#)
2 Front Squat + Split Jerks
5 Burpees over bar
15 V-Ups
300m Row

(18 min. cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Sep 29, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings (Go Heavy!)
5 DB Bench
12 Bicycle Crunches
20 Band Face Pulls
15 DU’s or 30 High Knees
24 min. EMOM:

18 KB Swings
8-10 DB Bench
40 Bicycle Crunches
35 Double Unders (60 High Knees)

Monday Sep 28, 2026

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
4 Jumping Lunges
8 Scap Chin Ups
3-5 Chin Ups
8 Sit Ups
4 Shuttle Runs
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Back Squats
12 Jumping Lunges
8 Chin Ups
20 Sit Ups
15 Shuttle Runs

* Aim for all sets at a working weight, but adjust if needed up or down*

Saturday Sep 26, 2026

(10 minutes)

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

Then, cycle:
6/6 DB Bent Over Row
5 DB Pull Overs
5 V-Ups
8 Skater Jumps
15 Band Pull Aparts

20 min. EMOM:

8/8 DB Bent Over Rows
8-10 DB Pull Overs
15 V-Ups
20 Skater Jumps
22 minutes - You go, I go:

10 DB Snatches
10 Jumping Lunges
10 Weighted Step Ups
5-7 Strict Pull Ups
100m Run

Thursday Sep 24, 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*
*3x15 Band Pull Aparts*

Wednesday Sep 23, 2026

(Over 20-25 minutes)

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

Then,

Find a heavy 3 rep Deadlift
10 Scap Pull Ups
3-5 Pull Ups
20 Plank Shoulder Touches
100m Rowling
15 Band Pull Aparts
5 rounds for time:

5 Deadlifts
10 Pull Ups
:40 Plank
250m Row

(18 min. cap)

Tuesday Sep 22, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings (Go Heavy!)
5 DB Bench
8 Sit Ups
20 Band Face Pulls
15 DU’s or 30 High Knees
24 min. EMOM:

18 KB Swings
8-10 DB Bench
20 Sit Ups
35 Double Unders (60 High Knees)

Monday Sep 21, 2026

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
3 Squat Jumps
5/5 Bent Over Rows
8 V-Ups
4 Shuttle Runs
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Back Squats
10 Squat Jumps
8/8 DB Bent Over Rows
15-V-Ups
15 Shuttle Runs

* Aim for all sets at a working weight, but adjust if needed up or down*

Friday Sep 18, 2026

(15-18 minutes)

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

Then cycle:

5 Bench
5 Dips
3/3 OH Plate Lunges
10 Sit Ups
10 DU’s
20 Singles
15 Band Dislocates
18 min. AMRAP:

8 Barbell Bench
8 Dips
12 OH Plate Lunges (Step Back)
15 Sit Ups
25 Double Unders (50 High Knees)
75 Single Unders

(POST-WOD)
3 rounds:

8 DB Pull Overs
8/8 Bird Dogs
20 Plank Shoulder Touches