Gym WODs

Monday Jul 20, 2026

(15-18 min.)

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

Then, cycle:
3-5 Front Squats
3-5 HSPU
8 Sit Ups
8/8 Lunge Circles, each way
20 Band Face Pulls
100m Rowling
Every 5:00 x 5 rounds:

6-6-4-4-2 Front Squats
8-10 HSPU
20 Sit Ups
300m Row

(Post-WOD)
3 rounds:

6 IVT’s
20 Band Pull Aparts
6/6 Cossacks Squats

Saturday Jul 18, 2026

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

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
50 Run, 50m Walk
25 min. AMRAP:

800m Row
250 Single Unders
30 TTB
30 Bent Over Rows
30 Ball Slams
30 Box Jumps/Step ups
30 Cossacks Squats

Friday Jul 17, 2026

(20-22 minutes)

1:00 Wall Stretch, each
1:00 Prayer Stretch
Build to a good weight for 5 Power Cleans

Then,
5 Power Cleans
(Watch clock and aim for 5 working sets)
8 Double Unders
8 Ring Rows
3 OH Lunges
3 Goblet Squats & KB Swings
1 Wall Walk
For time:

70 Double Unders (180 Singles)
600m Row
50 Push Ups
40 OH Plate Lunges
30 Ring Rows
20 Goblet Squats & KB Swings
10 Wall Walks

(15 min. cap)

Thursday Jul 16, 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*
*3x15 Banded Face Pulls*

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)