Gym WODs

Monday Jun 22, 2026

(15-18 min.)

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

Then, cycle:
10 PVC Dislocates
3-5 Front Squats
3-5 HSPU
8 Scap Pull Ups
5 Kip Swings
3 TTB
100m Rowling
Every 5:00 x 5 rounds:

8 Front Squats
10 TTB (20 Knee Raises)
10 HSPU
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
10 Back Extensions
:20 Reverse Plank

Saturday Jun 20, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
8 Skater Jumps
20 Banded Face Pulls

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
20 Skater Jumps
25 min. AMRAP:

600m Row
150 Single Unders
30 TTB
30 Strict Press (Barbell)
30 Ball Slams
30 Pull Ups
50 Squat Jumps

Friday Jun 19, 2026

(12-15 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch
10 Wrist Waves/Pets

Then, cycle:
8 reps each of:
Box Step Ups (24/20”)
SDHP (24/16kg)
Push Ups
Ring Rows
KB Swings (24/16kg)
Wall Balls (20/14#)

:30 Updog
15 band Pull Aparts
Kevin’s “Choose your own adventure”
12-year anniversary WOD:

500 total reps for time:

Box Step Ups (24/20”)
SDHP (24/16kg)
Push Ups
Ring Rows
KB Swings (24/16kg)
Wall Balls (20/14#)

(30 min. cap)

*WOD can be ordered, broken up and partitioned any way you like*
*Minimum of 50 reps of each movement*

Thursday Jun 18, 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*
*3x15 Banded Face Pulls*

Wednesday Jun 17, 2026

(15-18 minutes)

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

Then, cycle:
2 Power Snatch
2 OH Squats
8 V-Ups
10 Double Unders
15 Band Pull Aparts
3/3 World’s Greatest Stretch
10 rounds for time:

3 Power Snatch
3 OH Squat
10 V-Ups
20 Double Unders

(18 min. cap)

Monday Jun 15, 2026

(15-18 min.)

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

Then, cycle:
10 PVC Dislocates
3-5 Front Squats
3-5 HSPU
8 Scap Pull Ups
5 Kip Swings
3 TTB
100m Rowling
Every 5:00 x 5 rounds:

8 Front Squats
10 TTB
10 HSPU
300m Row

(Post-WOD)
3 rounds:

10 Back Extensions
:20 Reverse Plank
6 IVT’s

Saturday Jun 13, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
8 Skater Jumps

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
20 Skater Jumps
25 min. AMRAP:

800m Row
150 Single Unders
30 TTB
30 Strict Press (Barbell)
30 Ball Slams
30 Ring Rows
60 Lunges, step back

Friday Jun 12, 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.
20 High Knees
3/3 KB Around the World’s
20 min. AMRAP:

5 Hang Power Cleans
3 Split Jerks
40 Bicycle Crunches
40 High Knees
10/10 KB Around the World’s

Wednesday Jun 10, 2026

(20-22 minutes)

1:00 Wall Stretch, each side
1:00 Lat Stretch, each side

Then, cycle:
Build to a 3 rep max Bench Press
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
8 V-Ups
8 KB Swings
30 Single Unders
3 rounds for time:

15 Pull Ups
20 V-Ups
20 KB Swings
200 Single Unders

(14 min. cap)