Gym WODs

Tuesday Oct 21, 2025

(15 minutes)

20 Band Pull Aparts
1:00 Wall Stretch, each side
1:00 Prayer Stretch
20 Band Pull Aparts

Then, cycle:
3-5 Barbell Push Press
6 DB Rows
8 V-Ups
8 Glute Bridges
35 Single Unders
Every 5:00 x 5 round:

5 Barbell Push Press
12 2xDB Rows
15 V-Ups
20 Glute Bridges
150 Single Unders

Saturday Oct 18, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
8 Skater Jumps
20 Plank Shoulder Touches
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
:30-:45 Plank
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. Seal Walk
40 Push Ups
40 Lunges, step back
30 Ring Rows
30 Ball Slams

Friday Oct 17, 2025

(15 minutes)

1:00 Wall Stretch
10 Kneeling Thoracic + Archers

Then, cycle:
3/3 DB Snatches
3/3 DB Push Jerks
20 High Knees
8 Glute Bridges
8 Sit Ups
:30 Updog
20 min. AMRAP:
Buy-in: 400m Run

Then, 10-20-30-40-50…

Alternating DB Snatches
DB Push Jerks
High Knees
Glute Bridges
Sit Ups

Thursday Oct 16, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x20 Band Face Pulls*

-Row for remaining time-

Wednesday Oct 15, 2025

(15 minutes)

1:00 Wall Stretch, each
10 L-Sit to Tabletop

Then, cycle:
3-5 Barbell Bench
3-5 Dips
5 Goblet Squats
5 Hanging Straight Leg Raises
20 Banded Face Pulls
100m Run
24 min. AMRAP:

7 Barbell Bench Press
7 Dips
10 Goblet Squats
10 Hanging Straight Leg Raises
200m Run

Tuesday Oct 14, 2025

(15 minutes)

20 Band Pull Aparts
1:00 Wall Stretch, each side
1:00 Prayer Stretch
20 Band Pull Aparts

Then, cycle:
5 Barbell Push Press
4 HS Kick Ups/:20 HS Hold
10 Sit Ups
6 DB Rows
6 Cossacks Squats
100m Rowling
Every 5:00 x 5 round:

8 Barbell Push Press
8-10 HS Kick Ups/ :45 HS Hold
15 Sit Ups
12 2xDB Rows
12 Cossacks Squats
200m Row

Monday Oct 13, 2025

(15 minutes)
1:30 Wall Stretch, each
:30/:30 Post Calf Stretch

Then, cycle:
2-3 Deadlifts
8 Scap Chin Ups
3-5 Chin Ups
35 Single Unders
10 Back Extensions
27 min. EMOM:

3 Deadlifts
5-8 Chin Ups
75 Single Unders

Saturday Oct 11, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Barbell Bent Over Rows
5/5 KB Around the World’s
35 Single Unders
:30 Saddle Wrist Stretch

20 min. EMOM:

8 Barbell Bent Over Rows
50 Bicycle Crunches
10/10 KB Around the World’s
100 Single Unders
For time:

100 Double Unders
90 Push Ups
800m Run
70 KB Swings
60 Sit Ups
50 Cossacks Squats
40 alt. DB Snatches
30 Pull Ups
20 Burpees
10 Wall Walks

(28 min. cap)

Friday Oct 10, 2025

(15 minutes)

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

Then, cycle:
3 DB snatch + 5 DB Push Press, each arm
5 DB Pull Overs
10 Glute Bridges
10 Hang Knee Raises
15 Band Pull Aparts
100m Run
20 min. AMRAP:

5 DB Snatch - L
8 DB Push Press - L
5 DB Snatch - R
8 DB Push Press - R
8 DB Pull Overs
20 Glute Bridges
20 Hang Knee Raises
200m Run (250m Row)