Gym WODs

Monday Apr 28, 2025

(15-18 min.)

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

Then, cycle:
:5 Rack Hold 2 Front Squats :5 Rack Hold
8 Sit Ups
5 DB Push Press
1/1 TGU
10 High Knees + 20 Lateral Hops
:30 Updog
25 min. EMOM:

:10 Rack Hold 3 Front Squats :10 Rack Hold
20-25 Sit Ups
8 DB Push Press
2/2 TGU
20 High Knees + 80 Lateral Hops

Friday Apr 25, 2025

(15-18 minutes)

1:30 Wall Stretch, each
10 L-Sit to Tabletops

Then, cycle:
5 Dips
5 Deadlifts
5 Wall Balls
8 Supermans
8 V-Ups
:30 Down Dog
35 Single Unders
5-10-15-10-5 reps for time:

Dips
Deadlifts (225/155#)
V-Ups
Wall Balls
Single Unders x 10 (50,100,150..)

(22 min. cap)

Thursday Apr 24, 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 Apr 23, 2025

(15 minutes)

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

Then, cycle:
3-5 HSPU
5 Bent Over Rows
20 Plank Shoulder Touches
10 Mountain Climbers
80ft. Racked/Farmer Carry
100m Rowling
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
30 Mountain Climbers, total
50m/50m KB Racked/Farmer Carry
250m Row


(Post-WOD)
3 rounds:
20 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s

Tuesday Apr 22, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
5/5 Side Plank Hip Touches
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Pull ups
7/7 Side Plank Hip Touches

Monday Apr 21, 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
8-10 DB Bench Press
20 Sit Ups
100 Single Unders
Hanging Block Breathing

Friday Apr 18, 2025

(15-18 minutes)

1:30 Wall Stretch, each
1:00 Double Thread the needle, each way

Then, cycle:
5 Dips
5 Db Pull Overs
6 Step Back OH Plate Lunges
8 V-Ups
:30 Updog
35 Single Unders
20 min. AMRAP:

8 Dips
8 DB Pull Overs
14 Step Back OH Plate Lunges
15 V-Ups
150 Single Unders

Thursday Apr 17, 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 Apr 16, 2025

(15 minutes)

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

Then, cycle:
3-5 HSPU
5 Bent Over Rows
20 Bicycle Crunches
40ft. Racked Carry
40ft. Farmer Carry
125m Row
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
40 Bicycle Crunches, total
50m KB Racked Carry
50m Farmer Carry
250m Row


(Post-WOD)
3 rounds:
20 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s