Gym WODs

Wednesday Jun 11, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench (Heavier than workout weight)
20 Banded Face Pulls
8 Step Back Lunges
8 Glute Bridges
8 V-Ups
100m Rowling
20 min. AMRAP:

8 Barbell Bench Press
20 Step Back Lunges
20 DB Glute Bridges
15 V-Ups
300m Row

Tuesday Jun 10, 2025

(15-18 minutes)

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

Then, cycle:
2 Power Snatch
8 Scap Chin Ups
3 Chin Ups
15 Band Pull Aparts
25 Lateral Hops
Every 2:00 x 10 rounds:

3 Power Snatch
5 Strict Chin Ups
50 Lateral Hops

(Post-Wod)
3 rounds:
8 DB Curls
6 IVT’s
8 Straight Leg Lifts (Strict TTB, whatever range available)

Monday Jun 09, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5 HSPU
8 KB Swings
8 Sit Ups
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats + :10 FR Hold
8 -10 HSPU or Arnold Presses
15 KB Swings
100 Single Unders or 100m Run
15 Sit Ups

(Go up on weights if possible, last week of Front Squats)

Saturday Jun 07, 2025

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

Then,

5/5 DB Rows
5 DB Curls
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8/8 DB Rows
8-10 DB Curls
20 High Knees to 80 Lateral Hops
15 V-Ups
22 minute AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders

Thursday Jun 05, 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 Jun 04, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench
8 Superman Ext.
8 Glute Bridges
10 Hang Knee Raises
20 Banded Face Pulls
6 Cossacks Squats
10 Double Unders
30 Single Unders
20 min. AMRAP:

8 Barbell Bench Press
20 Hang Knee Raises
20 DB Glute Bridges
12 Cossacks Squats, total
30 Double Unders
100 Single Unders

Tuesday Jun 03, 2025

(15-18 minutes)

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

Then, cycle:
2 Power Snatch
8 Scap Chin Ups
3 Chin Ups
15 Band Pull Aparts
25 Lateral Hops
Every 2:00 x 10 rounds:

3 Power Snatch
5 Strict Chin Ups
50 Lateral Hops

(Post-Wod)
3 rounds:
8 DB Curls
6 IVT’s
25 Sit Ups

Monday Jun 02, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5 HSPU
5/5 KB Around the World’s
8 V-Ups
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats + :10 FR Hold
8 -10 HSPU
10/10 KB Around the World’s
100 Single Unders
15 V-Ups

Saturday May 31, 2025

(8-10 minutes)

1:00 Wall Stretch, each side

Then, cycle:
3-5 Deadlifts
5/5 DB Rows
5 DB Curls
3/3 Lateral Ball Tosses
20 Plank Shoulder Touches

20 min. EMOM:

Deadlift x 5-5-3-3-3
DB Rows x 8 each arm
DB Curls x 8-10
5/5 Lateral Ball Tosses
For time:

8x100m Relay
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800m Row
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

800 Single Unders
40 Push Ups
40 Sit Ups
40 KB Swings
20 Pull Ups

(25 min. cap)