Gym WODs

Saturday Mar 22, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
5/5 Kneeling Press
5 DB Curls + 5 DB Rows
10 Skater Jumps
20 Bicycle Crunches
:30 Updog

20 min. EMOM:

8/8 Kneeling KB Press
8 DB Curls + 8 DB Rows
20 SKater Jumps
50 Bicycle Crunches
For time:

8x100m Relay
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

800m Row
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

800 Single Unders
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

(25 min. cap)

Friday Mar 21, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
5/5 Oblique Crunches
5/5 Around The Worlds
8 KB Swings
10 Deadbugs
125m Row or 100m Run
5 rounds for time:

8 Dips
10/10 Oblique Crunches
10/10 Around The Worlds
15 KB Swings
250m Row or 200m Run

Wednesday Mar 19, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
80ft. Farmer Carry
100m Run
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
20 KB Windshield Wipers
100m KB Farmer Carry
200m Run

Tuesday Mar 18, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
5 Hanging Knee Raises
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Pull ups
10 Hang Knee Raises

Monday Mar 17, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
5 Squat Jumps
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
8 Skater Jumps
25 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Bench Press
20 Sit Ups
Hanging Block Breathing
20 Skater Jumps

Saturday Mar 15, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
8 KB Swings
5 DB Curls + 5 DB Rows
3/3 Lateral Ball Tosses
20 Bicycle Crunches
:30 Updog

20 min. EMOM:

20 KB Swings
8 DB Curls + 8 DB Rows
8/8 Lateral Ball Tosses
50 Bicycle Crunches
For time:

8x100m Relay
50 Push Ups
50 Sit Ups
30 Ring Rows

800m Row
50 Push Ups
50 Sit Ups
30 Ring Rows

800 SIngle Unders
50 Push Ups
50 Sit Ups
30 Ring Rows

(25 min. cap)

Friday Mar 14, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers

Then, cycle:
10 Band Pull Aparts
10 Band Shoulder Press
10 cal Row
5 Deadlifts
3 Power Cleans
1 Wall Walk
For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155#)
5 wall walks
25 cleans (135/85#)
5 wall walks
25 snatches (95/65#)
5 wall walks
50-calorie row

Time cap: 20 minutes

Tuesday Mar 11, 2025

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
:30 Prayer Stretch
15 Band Pull Aparts
5 Superman Extensions
5 V-Ups
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
8 Superman Extensions
12 V-Ups

(Post-WOD)
3 rounds:
200m Run
8-10 DB Curls
6 IVT's

Monday Mar 10, 2025

(15-18 minutes)

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

Then, cycle:
3/3 Bulgarian Split Squats
3/3 Kneeling KB Press
8 Scap Pull Ups
8 Kip Swings
5 TTB
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
10 TTB
20 High Knees
80 Lateral Hops