Gym WODs

Friday Sep 11, 2026

(15 minutes)

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

Then cycle:

3-5 Deadlifts
5 Bench
5 Dips
10 Hang Knee Raises
100m Row Sprint
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8 Barbell Bench
8 Dips
20 Hang Knee Raises
300m Row

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Wednesday Sep 09, 2026

(15 minutes)

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

Then, cycle:
8 Scap Chin Ups
3 Chin Ups
5 Bent Over Rows
5/5 Around the World’s
20 Plank Shoulder Touches
30 Single Unders
Every 5:00 x 5 rounds:

5 Chin Ups
8 Bent Over Rows
10/10 KB Around the World’s
:40 Plank
150 SIngle Unders

Tuesday Sep 08, 2026

(15 minutes)

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

Then, cycle:
8 KB Swings (Go Heavy!)
3-5 Push Press
8 Sit Ups
20 Band Face Pulls
6 Shuttle Runs
24 min. EMOM:

15 KB Swings
8-8-6-6-4-4 Barbell Push Press
20 Sit Ups
Shuttle Runs

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

Saturday Sep 05, 2026

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

Then,
10 Glute bridges
5 DB Rows
3/3 DB Snatches
30 High Knees

20 min. EMOM:

20 Glute Bridges
8/8 DB Rows
5/5 DB Snatches
50 Run, 50m Walk
25 min. AMRAP:

800m Row
250 Single Unders
30 TTB
30 Ball Slams
30 Pull Ups
30 Push Ups
60 Walking Lunges

Friday Sep 04, 2026

(15 minutes)

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

Then cycle:

3-5 Deadlifts
5 DB Bench
5 Dips
10 Hang Knee Raises
8 Skater Jumps
12 Lateral Hops
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8 DB Bench
8 Dips
20 Hang Knee Raises
20 Skater Jumps
40 Lateral Hops

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Thursday Sep 03, 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 02, 2026

(15 minutes)

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

Then, cycle:
2 Power Snatch
1 OH Squat
3 Chin Ups
100m Row
15 Band Pull Aparts
Every 2:30 x 8 rounds:

3 Power Snatches
2 OH Squats
5 Chin Ups
100m Row

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Band Dislocates

Tuesday Sep 01, 2026

(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

Monday Aug 31, 2026

(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

(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