Gym WODs

Wednesday Jul 15, 2026

(15 minutes)

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

Then cycle:
8 Scap Chin Ups
3-5 Chin Ups
5 Bench Press
8 V-Ups
15 Double Unders
15 Band Pull Aparts
5 rounds for time:

8 Strict Chin Ups
8 Barbell Bench Press (155/95#)
15 V-Ups
40 Double Unders

(15 min. cap)

(Post-WOD)
3 rounds:
10-12 Curls
10 Reverse Flyes
15 Close Grip Push Ups

Monday Jul 13, 2026

(15-18 min.)

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

Then, cycle:
15 Band Pull Aparts
3-5 Front Squats
3-5 HSPU
8 Sit Ups
:30 Updog
8/8 Lunge Circles, each way
100m Rowling
Every 5:00 x 5 rounds:

6-6-4-4-4 Front Squats
8-10 HSPU
20 Sit Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
20 Band Face Pulls
:20 Reverse Plank

Friday Jul 10, 2026

(15 minutes)

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

Then cycle:
3-5 Bent Over Rows
5 DB Bench
8 KB Swings
30 Single Unders
15 Band Pull Aparts
18 min. AMRAP:

8 Barbell Bent Over Rows
12 DB Bench
20 KB Swings (24/16kg)
125 Single Unders

Post-WOD:
75 Sit Ups

Wednesday Jul 08, 2026

(15-18 minutes)

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

Then, cycle:
2 Power Cleans
2 Push Jerks
8 Skater Jumps
15 Band Pull Aparts
20Plank Shoulder Touches
3/3 World’s Greatest Stretch
10 rounds for time:

3 Power Cleans
3 Push Jerks
16 Skater Jumps
:30 Plank

(18 min. cap)

Monday Jul 06, 2026

(15-18 min.)

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

Then, cycle:
15 Band Pull Aparts
3-5 Front Squats
3-5 HSPU
8 V-Ups
:30 Updog
100m Rowling
Every 5:00 x 5 rounds:

6 Front Squats
8-10 HSPU
15 V-Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
20 Band Face Pulls
:20 Reverse Plank

Wednesday Jul 01, 2026

(15-18 minutes)

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

Then, cycle:
2 Power Snatch
2 OH Squats
2 Bar Facing Burpees
20 High Knees
15 Band Pull Aparts
3/3 World’s Greatest Stretch
10 rounds for time:

3 Power Snatch
3 OH Squats
4 Bar Facing Burpees
40 High Knees

(18 min. cap)