Gym WODs

Monday Sep 21, 2026

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
3-5 Back Squats
3 Squat Jumps
5/5 Bent Over Rows
8 V-Ups
4 Shuttle Runs
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5 Back Squats
10 Squat Jumps
8/8 DB Bent Over Rows
15-V-Ups
15 Shuttle Runs

* Aim for all sets at a working weight, but adjust if needed up or down*

Friday Sep 18, 2026

(15-18 minutes)

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

Then cycle:

5 Bench
5 Dips
3/3 OH Plate Lunges
10 Sit Ups
10 DU’s
20 Singles
15 Band Dislocates
18 min. AMRAP:

8 Barbell Bench
8 Dips
12 OH Plate Lunges (Step Back)
15 Sit Ups
25 Double Unders (50 High Knees)
75 Single Unders

(POST-WOD)
3 rounds:

8 DB Pull Overs
8/8 Bird Dogs
20 Plank Shoulder Touches

Thursday Sep 17, 2026

50:00

Foundation Training Video
3x10 (Cossacks,R.Rows,Push Ups,Bird Dogs)
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
7:00 Wall Squat Routine
1:30 Wall Stretch, each leg
2:00 Frog Stretch
1:30 Double Thread Needle, each side
2:00 Pigeon Pose, each leg

*2:00 Slant Board*
*3x15 Band Pull Aparts*

Wednesday Sep 16, 2026

(15 minutes)

1:00 Wall Stretch, each
10 Kneeling Thoracic Rotations + Archers
(Wall side knee down)

Then, cycle:
5 Bent Over Rows
5 Deadlifts
5/5 Around the World’s
20 Plank Shoulder Touches
150m Sprint
Every 5:00 x 5 rounds:

8 Bent Over Rows
8 Deadlifts
10/10 KB Around the World’s
40ft. Seal Walk
300m Row

Tuesday Sep 15, 2026

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
8 KB Swings (Go Heavy!)
3-5 Push Press
8 V-Ups
20 Band Face Pulls
6 Shuttle Runs
24 min. EMOM:

18 KB Swings
8-8-6-6-4-4 Barbell Push Press
15 V-Ups
Shuttle Runs

(Post-WOD)
3 rounds:
5/5 Tea Cups
5 Jefferson Curls
Then, foam roll your legs x 10

Monday Sep 14, 2026

(15-18 minutes)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
2/2 Pistols
8 Scap Chin Ups
3 Strict Chin Ups
10 Glute Bridges
20 Bicycle Crunches
30 Single Unders
15 Band Pull Aparts
Every 5:00 x 5 rounds:

5/5 Pistols (8/8 Bench Pistols)
8 Strict Chin Ups
20 Glute Bridges
40 Bicycle Crunches, total
100 Single Unders

Saturday Sep 12, 2026

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

Then,

3 HPC + 1 Split Jerk
5/5 Side Plank Hip Touches
:30 Updog
5 Curls
10 Skater Jumps

20 min. EMOM:

5 Hang Power Cleans + 2 Split Jerks
10/10 Side Plank Hip Touches
10-12 Curls
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Seal Walk
20 HSPU
20 Cossacks Squats
20 Squat Jumps

Friday Sep 11, 2026

(15 minutes)

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

Then cycle:

3-5 Deadlifts
5 Bench
5 Dips
10 Hang Knee Raises
100m Row Sprint
15 Band Pull Aparts
18 min. AMRAP:

5 Deadlifts
8 Barbell Bench
8 Dips
20 Hang Knee Raises
300m Row

(POST-WOD)
3 rounds:

8 DB Pull Overs
10 Back Extensions
40 Bicycle Crunches

Wednesday Sep 09, 2026

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
8 Scap Chin Ups
3 Chin Ups
5 Bent Over Rows
5/5 Around the World’s
20 Plank Shoulder Touches
30 Single Unders
Every 5:00 x 5 rounds:

5 Chin Ups
8 Bent Over Rows
10/10 KB Around the World’s
:40 Plank
150 SIngle Unders

Tuesday Sep 08, 2026

(15 minutes)

1:00 Wall Stretch, each
10 Wall Slides + Rotations

Then, cycle:
8 KB Swings (Go Heavy!)
3-5 Push Press
8 Sit Ups
20 Band Face Pulls
6 Shuttle Runs
24 min. EMOM:

15 KB Swings
8-8-6-6-4-4 Barbell Push Press
20 Sit Ups
Shuttle Runs

(Post-WOD)
3 rounds:
5/5 Tea Cups
5 Jefferson Curls
Then, foam roll your legs x 10