Gym WODs

Monday Mar 31, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
6 Cossacks Squats
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
35 Single Unders
25 min. EMOM:

3 Back Squats + 10 Cossacks Squats
8 DB Bench Press
20 Sit Ups
100 Single Unders
Hanging Block Breathing

Saturday Mar 29, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
5/5 Kneeling Press
5 DB Curls + 5 DB Rows
10 Skater Jumps
10 Hang Knee Raises
:30 Updog

20 min. EMOM:

8/8 Kneeling KB Press
8 DB Curls + 8 DB Rows
20 Skater Jumps
20 Hang Knee Raises
2 rounds for time:

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

(22 min cap)

Friday Mar 28, 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 Goblet Squats
8 KB Swings
10 Deadbugs
35 Single Unders
22 min. AMRAP:

8 Dips
10/10 Oblique Crunches
10 Goblet Squats
15 KB Swings
150 Single Unders

Thursday Mar 27, 2025

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*

Wednesday Mar 26, 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
5/5 Around the Worlds
100m Rowling
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
20 KB Windshield Wipers
10 Around the Worlds, each way
300m Row

Tuesday Mar 25, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
4 Lateral Barbell Hops
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
8 Lateral Barbell Hops
5 Strict Pull ups


(Post-WOD)
85 Sit Ups

Monday Mar 24, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
6 Lunges
5 DB Bench Press
8 V-Ups
3 Cycles Hanging Block Breathing
20 High Knees
25 min. EMOM:

3 Back Squats + 12 Step Back Lunges
8 DB Bench Press
15 V-Ups
100m Run or 100 Skips
Hanging Block Breathing

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