Gym WODs

Wednesday Jul 02, 2025

20-25 minutes to find a:

1:30 Wall Stretch each

3 rep max Deadlift

Between sets:
10 Scap Pull Ups
10 Scap Push Ups
5 Box Jumps or Step Ups
8 V-Ups
8 Supermans
3/3 DB Push Press
8 min. AMRAP:

8 Box Jumps
10 V-Ups
12 DB Push Press, total (50/35#)

(Post-WOD)
3 rounds:
6 IVT’s
8-10 Curls
:45 Plank

Tuesday Jul 01, 2025

(15-18 min.)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
3 Bent Over Rows
3 Power Cleans
5 DB Bench
100m Rowling
10 Sit Ups
20 Band Face Pulls
20 min. AMRAP:

5 Bent Over Rows
8 Hang Power Cleans (135/95#)
10 DB Bench Press
20 Sit Ups
300m Row

Monday Jun 30, 2025

(18 minutes)

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

Then, cycle:
3-5 Back Squats
3/3 Lunges
5/5 Tea Cups
5 HSPU
10 Hang Knee Raises
10 Double Unders
25 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
12 Lunges, step back
8-10 HSPU
20 Hang Knee Raises
25 Double Unders
75 Single Unders

Friday Jun 27, 2025

(15-18 minutes)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3 Deadlifts (Find a heavy 3)
5 DB Pull Overs
1 Wall Walk
15 Band Pull Aparts
:30 Child’s Pose
20 Double Unders
For time:
10-8-6-4-2

Deadlifts (245/165#)
DB Pull Overs

Alternating w/
1-2-3-4-5

Wall Walks

-40 Double Unders between sets-

Repeat from 5/23

Thursday Jun 26, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
2:00 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 Jun 25, 2025

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
5/5 KB Around the World’s
5 American KB Swings
5 Box Jumps or Step Ups
10 Scap Pull Ups
5 Pull Ups
10 Sit Ups
:30 Updog
5-10-15-10-5 reps for time:

KB Around the World’s, each way
American KB Swings
Box Jumps
Pull Ups
Sit Ups x 2 (10-20-30…)

(18 min. cap)

Tuesday Jun 24, 2025

(15-18 min.)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
3 Power Cleans
5 DB Bench
100m Rowling
20 Plank Shoulder Touches
20 Band Face Pulls
5 rounds for time:

8 Power Cleans (135/95#)
10 DB Bench Press
20 Hang Knee Raises
350m Row

(20 min. cap)

Monday Jun 23, 2025

(18 minutes)

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

Then, cycle:
3-5 Back Squats
3/3 Cossacks Squats
5/5 Tea Cups
5 HSPU
10 V-Ups
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
12 Cossacks Squats
8-10 HSPU
15 V-Ups
150 Single Unders

Saturday Jun 21, 2025

(8-10 minutes)

5/5 DB Bent Over Rows
5 DB Pull Overs
8 Skater Jumps
8 V-Ups
:30 Updog


20 min. EMOM:

8/8 DB Bent Over Rows
8 DB Pull Overs
15 V-Ups
20 Skater Jumps
Buy-in: 1000m Row

3 shared rounds:
40 Wall Balls
40 Ball Slams
40 Push Ups

Buy-out: 1000m Row

Friday Jun 20, 2025

(18-20 minutes)

2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way

Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
“Kevin Lasky 11 year Anniversary WOD for Tall People who are Tall”

For time:

Buy-in: 1000m Row

1-2-3-4-5
Rope Climbs

Alternating with:
40ft. OH Plate Lunges + 40ft. Lunge (No Plate)

Buy-out: 1000m Row

(20 min. cap)