Gym WODs

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)

Monday Jun 08, 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 Sit Ups
8 Superman Ext.
100m Rowling
Every 5:00 x 5 rounds:

8 Front Squats
10 HSPU
20 Sit Ups
300m Row

Friday Jun 05, 2026

(15 min.)

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

Then, cycle:
2 Power Snatch
1 OH Squat
5 Lateral Hops
10 High Knees
8 Sit Ups
15 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
10 Lateral Bar Hops
20 High Knees

(Post-WOD)
50 Bent Over Rows
50 Sit Ups

Thursday Jun 04, 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 03, 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
200m Run or 250m Row

(Post-WOD)
3 rounds:

6 IVT’s
8 DB Flyes
20 Hang Knee Raises

Monday Jun 01, 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 Sit Ups
8 Superman Ext.
100m Rowling
Every 5:00 x 5 rounds:

8 Front Squats
10 HSPU
20 Sit Ups
300m Row