Gym WODs

Wednesday Sep 03, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
2 Back Squats
5 Squat Jumps
5 DB Push Press
10 Sit Ups
10 Superman Ext.
10 Skater Jumps
20 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Push Press
20 Sit Ups
20 Skater Jumps

Saturday Aug 30, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Arnold Press
3 2xDB Rows
5/5 KB ATW’s
10 SKater Jumps
:30 Updog


20 min. EMOM:

8 DB Arnold Press
8 2xDB Rows
10/10 KB Around the World’s
24 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. Seal Walk
40 Push Ups
40 Lunges, step back
30 Ring Rows
30 Ball Slams

Friday Aug 29, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
5 HS Kick Ups
8 Scap Pull Ups
8 Kip Swings
3-5 TTB or 8 HKR
15 Band Pull Aparts
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts building for heaviest 2

After each set:
8 DB Pull Overs
8 HS Kick Ups
8 TTB or 16 Hang Knee Raises
250m Row


(Post-WOD)
3 rounds:
8-10 Dips
8-10 DB Curls
40 Plank Shoulder Touches

Thursday Aug 28, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Then,
3 rounds:

15 Air Squats
15 Push Ups
15 Ring Rows
15 Sit Ups

Wednesday Aug 27, 2025

(15-18 minutes)

1:30 Wall Stretch, each leg
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3-5 Chin Ups
3-5 HSPU
3/3 Lunges
10 Mountain Climbers
20 Lateral Hops
:30 Prayer Stretch
5-10-15-10-5 reps for time:

Strict Chin Ups
HSPU
Step back Lunges, each leg
Mountain Climbers, each side
Lateral Hops x 10 (50,100,150,100,50)

(20 min. cap)

Monday Aug 25, 2025

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
2 Squat Cleans
1 Split Jerk
10 Lateral Bar Hops
5/5 Side Plank Hip Touches
8-10 Dips
Every 3:00 x 8 rounds:

3 Squat Cleans
2 Split Jerks
25 Lateral Bar Hops
8/8 Side Plank Hip Touches

Saturday Aug 23, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Arnold Press
3 2xDB Rows
5/5 KB Oblique crunches
:30 Updog
30 Single Unders

20 min. EMOM:

8 Db Arnold Press
8 2xDB Rows
10/10 KB Oblique crunches
100 Single Unders
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Seal Walk
20 Cossacks Squats
30 Ring Rows
30 Push Ups

Friday Aug 22, 2025

(18 minutes)

1:30 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
5 HS Kick Ups
8 V-Ups
20 Banded Face Pulls
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts for total load

After each set:
8 DB Pull Overs
8 HS Kick Ups
15 V-Ups
250m Row


(Post-WOD)
3 rounds:
8-10 Dips
8-10 DB Curls
40 Bicycle Crunches