Gym WODs

Wednesday Mar 25, 2026

(15-18 min.)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
5 Deadlifts
3 Bent Over Rows
5 Dips + :30 Hold @ top
8 Hang Knee Raises
30 Single Unders
20 Band Face Pulls
20 min. AMRAP:

10 Deadlifts
5 Bent Over Rows
8 Dips
20 Hang Knee Raises
125 Single Unders

Monday Mar 23, 2026

(Over 22 minutes)

1:00 Wall Stretch, each
8/8 Tea Cups, each way

Then,
10-8-6-4-2 Back Squats

between sets:
:30 Squat Hold
8 Push Ups
8 Superman Extensions
8 V-Ups
:30 Child’s Pose
8 min. AMRAP:

15 Air Squats
15 Push Ups
15 V-Ups

Saturday Mar 21, 2026

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

Then,
8 KB Swings
3-5 Curls
8 Sit Ups
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
20 Sit Ups
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Partner Med-ball Sit Ups
40 Ball Slams

Friday Mar 20, 2026

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
10 Double Unders
:30 Prayer Stretch
10 Band Pull Apart
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
20 Double Unders

Post-WOD:
50 Sit Ups

Thursday Mar 19, 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*

Wednesday Mar 18, 2026

(15-18 min.)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
5 Deadlifts
3 Bent Over Rows
5 Dips + :30 Hold @ top
8 Push Ups
8 Sit Ups
30 Single Unders
20 Band Face Pulls
20 min. AMRAP:

10 Deadlifts
5 Bent Over Rows
8 Dips
15 Push Ups
15 Sit Ups
125 Single Unders

Monday Mar 16, 2026

(15-18 min.)
1:30 Wall Stretch, each side
1:00 Post or PVC Lat Stretch, each side

Then, cycle:
Build Back Squat weight
5 Glute Bridges
8 Scap Pull Ups
3 Chin Ups
8 V-Ups
100m Rowling or 100m Run
Every 5:00 x 5 rounds:

5 Back Squats
20 DB Glute Bridges
8 Chin Ups or 2-5 MU
15 V-Ups
200m Run or 250m Row

Friday Mar 13, 2026

26.3

2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)