Gym WODs

Tuesday Sep 01, 2026

Strength
WOD

(15 minutes)

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

Then, cycle:
2 Squats + 8 KB Swings (Go Heavy!)
3-5 Push Press
8 V-Ups
20 Band Face Pulls
6 Shuttle Runs

24 min. EMOM:

5 KB Squats + 12 KB Swings
8-8-6-6-4-4 Barbell Push Press
15 V-Ups
Shuttle Runs

(Post-WOD)
3 rounds:
5/5 Tea Cups
5 Jefferson Curls
Then, foam roll your legs x 10

(15-18 minutes)

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

Then, cycle:
2/2 Pistols
8 Scap Pull Ups
3 Strict Pull Ups
8 Sit Ups
30 Single Unders
15 Band Dislocates

Every 5:00 x 5 rounds:

5/5 Pistols (8/8 Bench Pistols)
8 Strict Pull Ups
20 Sit Ups
150 Single Unders

Friday Aug 28, 2026

Strength
WOD

(15 minutes)

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

Then cycle:
3-5 Bent Over Rows
3/3 SL DL
5 DB Bench
8 Skater Jumps
12 Lateral Hops
15 Band Pull Aparts

18 min. AMRAP:

8 Barbell Bent Over Rows
5/5 SL DL
12 DB Bench
20 Skater Jumps
40 Lateral Hops

(POST-WOD)
3 rounds:

8 Dips
10 Back Extensions
40 Bicycle Crunches

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 Aug 26, 2026

Strength
WOD

(18 min.)

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

Then, cycle:
3 Power Cleans
2 Front Squats
1 Split Jerk
2 Burpees
8 Push Ups
8 Sit 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
20 Sit Ups
250m Row

(18 min. cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Aug 25, 2026

Strength
WOD

(15 minutes)

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

Then, cycle:
8 KB Swings (Go Heavy!)
3-5 Push Press
20 Plank Shoulder Touches
20 Band Face Pulls
6 Shuttle Runs

24 min. EMOM:

15 KB Swings
8 Barbell Push Press
:40 Plank
Shuttle Runs

(Post-WOD)
3 rounds:
5/5 Tea Cups
10 Back Extensions
Then, foam roll your legs x 10

Monday Aug 24, 2026

Strength
WOD

(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
8 Hang Knee Raises
30 SIngle Unders
15 Band Pull Aparts

Every 5:00 x 5 rounds:

5/5 Pistols (8/8 Bench Pistols)
8 Strict Pull Ups
20 Hang Knee Raises
150 Single Unders

Saturday Aug 22, 2026

Strength
WOD

(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

Strength
WOD

(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