Gym WODs

Monday Jun 02, 2025

Strength
WOD

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5 HSPU
5/5 KB Around the World’s
8 V-Ups
:30 Updog
35 Single Unders

25 min. EMOM:

5 Front Squats + :10 FR Hold
8 -10 HSPU
10/10 KB Around the World’s
100 Single Unders
15 V-Ups

(8-10 minutes)

1:00 Wall Stretch, each side

Then, cycle:
3-5 Deadlifts
5/5 DB Rows
5 DB Curls
3/3 Lateral Ball Tosses
20 Plank Shoulder Touches

20 min. EMOM:

Deadlift x 5-5-3-3-3
DB Rows x 8 each arm
DB Curls x 8-10
5/5 Lateral Ball Tosses

For time:

8x100m Relay
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800m Row
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800 Single Unders
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

(25 min. cap)

(15-18 minutes)

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

Then, cycle:
10 Deadbugs
10 V-Ups
5 DB Pull Overs
5 Wall Balls
3/3 WB Lunges
10 High Knees
10 Skater Jumps

6 rounds for time:

8 DB Pull Overs
12 Wall Balls
12 WB Lunges, step back
15 V-Ups
20 High Knees
20 Skater Jumps

(20 min. cap)

Thursday May 29, 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 May 28, 2025

Strength
WOD

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
8 KB Swings
5 DB Push Press
5 TTB or 100 Hang Knee Raises
:30 Updog
35 Single Unders

25 min. EMOM:

5 Front Squats + :10 FR Hold
15 KB Swings
8 DB Push Press
10 TTB or 20 Hang Knee Raises
100 Single Unders

Tuesday May 27, 2025

Strength
WOD

(15-18 min.)

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

Then, cycle:
2 Power Snatch
3/3 Cossacks Squats
10 Superman Extensions
10 Sit Ups
100m Rowling

Every 5:00 x 5 rounds:

5 Power Snatch
12 Cossacks Squats, total
20 Sit Ups
350m Row

Monday May 26, 2025

Strength
WOD

2:00 Wall Stretch, each
1:00 Post Calf Stretch, each side
1:00 Post Lat Stretch, each
20 Scorpion Kicks
20 Cossacks Squats
10 Tea Cups, each way

Then, cycle:
100m Run
5 Scap Pull Ups
3 Pull Ups
5 Push Ups
7 Air Squats

“MURPH”

1 Mile Run

100 Pull Ups
200 Push Ups
300 Air Squats

1 Mile Run

Saturday May 24, 2025

Strength
WOD

(8-10 min.)

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

Then, cycle:
5 DB Curls
8 Cossacks Squats
8 Sit Ups
8 SKater Jumps

20 min. EMOM:

8-10 DB Curls
12 Cossacks Squats
20 Sit Ups
20 Skater Jumps

5 rounds:

2:30 Row
1:30 Wall Stretch/2:00 Frog Stretch/2:00 Slant Board/1:00 DOble Thread Needle, each/2:00 Forward Fold
15 KB Swings
20 Hang Knee Raises

Friday May 23, 2025

Strength
WOD

(15-18 minutes)

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

Then, cycle:
3 Deadlifts
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-