Gym WODs

Wednesday Feb 12, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
8 Scap Pull Ups
2-3 Strict Pull Ups
3 Burpees
5 DB Pull Overs
20 Bicycle Crunches
:30 Updog
25 min. EMOM:

5 Deadlifts
5-8 Strict Pull Ups
10 Burpees
8 DB Pull Overs
50 Bicycle Crunches

Tuesday Feb 11, 2025

(12-15 minutes)

1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then, cycle:
2 HPC
1 Split Jerk
1 Front Squat
20 High Knees
:30 Prayer Stretch
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
100m Run

(Post-WOD)
3 rounds:

30 Windshield Wipers
10 V-Ups
8 DB Curls

Monday Feb 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
10 Sit Ups
:30 Updog
25 Single Unders
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
20 Sit Ups
100 Single Unders

Saturday Feb 08, 2025

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
3-5 Curls
3-5 Rows, each arm
8 Sit Ups
8 Skater Jumps


20 min. EMOM:

8-10 DB Rows each arm
8-10 2x DB Curls
20 Sit Ups
20 Skater Jumps
2 rounds for time:

2000m Row
40 Ball Slams
60 Push Ups
80 Double Unders

(22 min cap)

Friday Feb 07, 2025

1:30 Wall Stretch, each side
Lacrosse Ball Trap Release

Then, cycle:
2-3 Power Snatches
8 Wall Balls
8 Scap Pull Ups
8 Hang Knee Raises
1/1 TGU
100m Rowling
5 rounds for time:

5 Power Snatches
15 Wall Balls
20 Hang Knee Raises
2/2 TGU
350m Row

(20 min. cap)

Wednesday Feb 05, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
6 Cossacks Squats
2 Burpee Pull Ups
5 DB Pull Overs
8 V-Ups
25 min. EMOM:

5 Deadlifts
12 Cossacks Squats
6 Burpee Pull Ups (8 Burpee BarTouches)
8 DB Pull Overs
15 V-Ups

Tuesday Feb 04, 2025

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
10 Double Unders
:30 Prayer Stretch
10 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Hang Power Cleans
2 Split Jerks
20 Double Unders

Post-WOD:
50 Sit Ups

Monday Feb 03, 2025

(15 minutes)

1:00 Wall Stretch, each side
:30/:30 Post Pec Stretch

Then, cycle:
3 Back Squats
5 DB Bench
8 Glute Bridges
20 Bicycle Crunches
10 Band W’s
100m Run
Every 5:00 x 5 rounds:

5 Back Squats
8 DB Bench Press
20 Glute Bridges
40 Bicycle Crunches
200m Run

Saturday Feb 01, 2025

(10 minutes)

1:00 Wall Stretch, each side

5 Barbell Curls
5 Goblet Squats
20 Plank Shoulder Touches
20 Double unders

20 min. EMOM:

8-10 Barbell Curls
12 Goblet Squats
40ft. Seal Walk // Bear Crawl
40 Double Unders or 100 Single Unders
“Deck of Death”

Hearts - DB Snatches, total (35/20#)
Diamonds -Push Ups
Clubs - Cossacks Squats, total
Spades - Bicycle Crunches, each way

Jokers: 400m Run

Friday Jan 31, 2025

(15-18 minutes)

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

Then, cycle:
3 DB Thrusters
5 DB Bent Over Rows
8 Kip Swings
3-5 TTB
15 Band Pull Aparts
100m Run
For time:
5-10-15-10-5

DB Thrusters
DB Rows
TTB

-200m Run after each round-