Gym WODs

Tuesday Mar 10, 2026

(15-18 min.)

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

3 Bench Press
3-5 Dips
2/2 KB Cossacks Squats (:03 Lower)
8 Hang Knee Raises
10 Double Unders
20 Single Unders
20 Banded face Pulls
Every 5:00 x 5 rounds:

5 Bench Press (~75 percent of 5rm)
8 Dips
12 KB Cossacks Squats
20 Hang Knee Raises
20 Double Unders
100 Single Unders

Monday Mar 09, 2026

(15-18 min.)
1:30 Wall Stretch, each side
1:00 Post or PVC Lat Strech, each side

Then, cycle:
Build Back Squat weight
3 Squat Jumps
8 Scap Pull Ups
3 Chin Ups
8 Sit Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Back Squats
8 Squat Jumps
8 Chin Ups or 2-5 MU
20 Sit Ups
300m Row

Friday Mar 06, 2026

(18 min.)

1:30 Wall Stretch, each
1:00 Double Thread Needle, each way

Then, cycle:
20ft. OH Walking Lunge
3/3 DB Snatches
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
3 CTB
1 MU
15 Band Pull Aparts
For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Thursday Mar 05, 2026

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

Tuesday Mar 03, 2026

(15-18 min.)

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

3 Bench Press
3-5 Dips
4 OH Plate Lunges
5/5 Side Plank Hip Touches
10 Double Unders
20 Single Unders
20 Banded face Pulls
Every 5:00 x 5 rounds:

5 Bench Press (~75 percent of 5rm)
8 Dips
12 OH Plate Lunges, total (Step Back)
10/10 Side Plank Hip Touches
20 Double Unders
100 Single Unders

Saturday Feb 28, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5/5 DB Rows
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8/8 DB Rows
10 DB Pull Overs
50 Run, 50m Walk
24 minute partner AMRAP:

800m Row
200m Run Together
80ft. Bear Crawl
80ft. Walking Lunges
60 KB Swings
40 Ring Rows
40 Push Ups
40 Ball Slams

Friday Feb 27, 2026

(15-18 minutes)

1:30 Wall Stretch, each
2:00 Frog Stretch

Then, cycle:
5 Wall Balls
3 Box Jump Overs
5 Wall Balls
3 Box Jump Overs
100m Run
:45 Prayer Stretch
20 Plank Shoulder Touches
For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Wednesday Feb 25, 2026

(18 minutes)

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

Then:

Build to a 5 rep max Bench Press

Between sets:
2-3 Push Press
8 Scap Pull ups
2-3 Strict Pull Ups
8 V-Ups
15 Band Pull Aparts
For time:
Buy-in: 50 Push Ups

3 rounds:
5 Push Press (135/95)
5 Strict Pull Ups

35 V-Ups

3 rounds:
4 Push Press
4 Strict Pull Ups

35 V-Ups

3 rounds:
3 Push Press
3 Strict Pull Ups

(15 minute cap)