Gym WODs

Wednesday Apr 09, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
20 Plank Shoulder Touches
40ft. Racked Carry
40ft. FArmer Carry
100m Run or 125m Row
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
:45 Plank
50m KB Racked Carry
50m Farmer Carry
200m Run or 250m Row


(Post-WOD)
3 rounds:
30 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s

Tuesday Apr 08, 2025

(15 minutes)

1:00 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Chin Ups
3 Strict Chin Ups
10 High Knees
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Chin ups
20 High Knees


(Post-WOD)
3 rounds:

10 Push Ups
15 Air Squats
15 V-Ups

Monday Apr 07, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
5 Squat Jumps
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
8 Skater Jumps
25 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Bench Press
20 Sit Ups
Hanging Block Breathing
20 Skater Jumps

Saturday Apr 05, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
8 KB Swings
5 DB Curls + 5 DB Rows
10 Skater Jumps
10 Hang Knee Raises
:30 Updog

20 min. EMOM:

15 KB Swings
8 DB Curls + 8 DB Rows
20 Skater Jumps
20 Hang Knee Raises
For time:

8x100m Relay
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

800m Row
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

800 Single Unders
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows

(25 min. cap)

Friday Apr 04, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
10 L-sit to Tabletop
10 Wrist Waves/Pets

Then, cycle:
5 Dips
3 Burpees
8 OH Walking Lunges
8/8 Lunge Circles
20 Bicycle Crunches
15 Scap Pull Ups
100m Run
22 min. AMRAP:

10 Dips
8 Burpees
40ft. OH Walking Lunges
50 Bicycle Crunches
:30 Hang
200m Run


Post-WOD:
3 rounds:

IVT’s x 6
DB Pull Overs x 10
Sit Ups x 20

Thursday Apr 03, 2025

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*

Wednesday Apr 02, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
80ft. Farmer Carry
100m Run
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
20 KB Windshield Wipers
100m KB Farmer Carry
200m Run

(22 min. cap)

Tuesday Apr 01, 2025

(15 minutes)

1:00 Wall Stretch, each side
10 Wall Slides + Rotations

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Pull Ups
3 Strict Pull Ups
20ft. Seal Walk//Bear Crawl
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Pull ups
40ft. Seal Walk//40ft. Bear Crawl


(Post-WOD)
3 rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Monday Mar 31, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
6 Cossacks Squats
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
35 Single Unders
25 min. EMOM:

3 Back Squats + 10 Cossacks Squats
8 DB Bench Press
20 Sit Ups
100 Single Unders
Hanging Block Breathing

Saturday Mar 29, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
5/5 Kneeling Press
5 DB Curls + 5 DB Rows
10 Skater Jumps
10 Hang Knee Raises
:30 Updog

20 min. EMOM:

8/8 Kneeling KB Press
8 DB Curls + 8 DB Rows
20 Skater Jumps
20 Hang Knee Raises
2 rounds for time:

2000m Row
40 Ball Slams
60 Push Ups
80 Double Unders

(22 min cap)