Gym WODs

Saturday Jan 31, 2026

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

Then,
3/3 DB Snatches
5 EZ-bar Curls
5/5 SA DB Bench Press
8 Skater Jumps

20 min. EMOM:

7/7 DB Snatches, alternating
8-12 EZ-bar Curls
8/8 SA DB Bench Press
20 Skater Jumps
2 rounds for time:

1200m Row
30 Ring Rows
30 Push Ups
30 Ball Slams
50 Lunges, step back
50 Wall Balls

(25 min cap)

Friday Jan 30, 2026

(18 min.)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Deadlifts
2 Hang Power Cleans
2 Split Jerks
5 Box Jumps
8 V-Ups
20 Band Pull Aparts
100m Rowling
5 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Split Jerks
8 Box Jumps
15 V-Ups
250m Row

(22 min. cap)

Thursday Jan 29, 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*

Monday Jan 26, 2026

(15-18 min.)

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

Then, cycle:
3 Front Squats
3/3 Bulgarian Split Squats
8 Scap Chin Ups
3-5 Chin Ups
8 Hang Knee Raises
30 Single Unders
Every 5:00 x 5 rounds:

5 Front Squats
7/7 Bulgarian Split Squats
8 Chin Ups
20 Hang Knee Raises
150 Single Unders

Saturday Jan 24, 2026

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

Then,

8 KB Swings
5 Med Ball Sit Ups
5 DB Push Press
10 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

20 KB Swings
20 Med Ball Sit Ups
8 DB Push Press
20 Skater Jumps
22 min. AMRAP:

600m Row
200m Run (Same time)
40 SL Deadlifts (KB)
40 Squat Jumps
30 Pull Ups
30 Push Ups

Friday Jan 23, 2026

(18 min.)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Deadlifts
2 Hang Power Cleans
2 Split Jerks
3 Burpees
10 Scorpion Kicks
100m Rowling
20 Plank Shoulder Touches
5 rounds for time:

8 Deadlifts
5 Hang Power Cleans
3 Split Jerks
8 Burpees
250m Row
:40 Plank

(22 min. cap)

Thursday Jan 22, 2026

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*
*3x20 Band Face Pulls*

-Row for remaining time-

Wednesday Jan 21, 2026

(15-18 min.)

1:00 Wall Stretch, each
1:00 Double Thread Needle, each

Then, cycle:
15 Band Dislocates
5 Bench Press
5/5 DB Rows
5/5 Side Plank Hip Touches
100m Run
20 min. AMRAP:

10 Bench Press
8/8 DB Rows
10/10 Side Plank Hip Touches
200m Run