Gym WODs

Thursday Oct 23, 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
8/8 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*
*3x12 Band Dislocates*

-Row for remaining time-

Wednesday Oct 22, 2025

(15 minutes)

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

Then, cycle:
3-5 Barbell Bench
3-5 Dips
3/3 Step Back Lunges
10 Hang Knee Raises
20 Banded Face Pulls
100m Rowling
25 min. AMRAP:

7 Barbell Bench Press
7 Dips
14 Step Back Lunges
20 Hang Knee Raises
300m Row

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