Gym WODs

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)

Friday May 30, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
10 Deadbugs
10 V-Ups
5 DB Pull Overs
5 Wall Balls
3/3 WB Lunges
10 High Knees
10 Skater Jumps
6 rounds for time:

8 DB Pull Overs
12 Wall Balls
12 WB Lunges, step back
15 V-Ups
20 High Knees
20 Skater Jumps

(20 min. cap)

Thursday May 29, 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 May 28, 2025

(15-18 min.)

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

Then, cycle:
3 Front Squats + :05 Hold
8 KB Swings
5 DB Push Press
5 TTB or 100 Hang Knee Raises
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats + :10 FR Hold
15 KB Swings
8 DB Push Press
10 TTB or 20 Hang Knee Raises
100 Single Unders

Tuesday May 27, 2025

(15-18 min.)

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

Then, cycle:
2 Power Snatch
3/3 Cossacks Squats
10 Superman Extensions
10 Sit Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Power Snatch
12 Cossacks Squats, total
20 Sit Ups
350m Row