Gym WODs

Tuesday May 20, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
3 Hang Power Cleans
3 Bent Over Rows
:30 Prayer Stretch
10 Band W’s
8 Sit Ups
8 Scap Pull Ups
5 Pull Ups
Every 5:00 x 5 rounds:

5 Hang Power Cleans
5 Bent Over Rows
20 Sit Ups
10 Pull Ups
20 High Knees
20 Skater Jumps

Monday May 19, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5/5 Around the World's
5 DB Push Press
8 V-Ups
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats
10/10 KB Around the World's
8 DB Push Press
15 V-Ups
100 Single Unders

Saturday May 17, 2025

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

Then,
8 KB Swings
3-5 Curls
20 Bicycle Crunches
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
50 Bicycle Crunches
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Ball Slams

Friday May 16, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
10 Deadbugs
5 Deadlifts
5 DB Pull Overs
5 Wall Balls
8 Push Ups
30 Single Unders
10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlifts (225/155#)
DB Pull Overs
Wall Balls
Push Ups

-10 Sit Ups & 50 Singles after each round-

(20 min. cap)

Wednesday May 14, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench
3/3 Lunges
5 V-Ups
8 Superman Ext.
8 Glute Bridges
20 Banded Face Pulls
100m Run
20 min. AMRAP:

8 Barbell Bench Press
12 Step Back Lunges
15 V-Ups
20 DB Glute Bridges
200m Run

Tuesday May 13, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
3 Hang Power Cleans
3 Bent Over Rows
:30 Prayer Stretch
10 Band W’s
5 DB Curls
8 Scap Pull Ups
8 Knee Raises
Every 2:00 x 10 rounds:

5 Hang Power Cleans
5 Bent Over Rows
5 DB Curls
15 Hang Knee Raises


(Post-WOD)
3 rounds:

5 Kipping Pull Ups
10 Push Ups
15 Air Squats

Monday May 12, 2025

(15-18 min.)

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

Then, cycle:
:5 Rack Hold 2 Front Squats :5 Rack Hold
5/5 KB Around the Worlds
5 DB Push Press
15 Band PUll Aparts
35 Single Unders
:30 Updog
25 min. EMOM:

:10 Rack Hold 3 Front Squats :10 Rack Hold
10/10 KB Around the World’s
8 DB Push Press
20 Sit Ups
100 Single Unders

Saturday May 10, 2025

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

Then,

5 Curls
5/5 DB Rows
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8-10 Curls (any style)
8/8 DB Rows
20 High Knees to 80 Lateral Hops
15 V-Ups
For time:

8x100m Relay
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800m Row
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800 Single Unders
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

(25 min. cap)

Friday May 09, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
5 Deadlifts
10 Deadbugs
20 Bicycle Crunches
5 DB Pull Overs
3/3 Lunges
30 Single Unders
20-15-10-5 reps for time:

Deadlifts (225/155#)
DB Pull Overs
Step Back Lunges, each leg

After each set:
50 Bicycle Crunches
150 Single Unders

(22 min. cap)

Wednesday May 07, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench
5 Wall Balls
5 Sit Ups
8 Superman Ext.
8 Glute Bridges
20 Banded Face Pulls
100m Rowling
22 min. AMRAP:

8 Barbell Bench Press
12 Wall Balls
20 Sit Ups
20 DB Glute Bridges
250m Row