Gym WODs

Saturday Mar 15, 2025

(8-10 min.)

1:00 Wall Stretch, each

Then, cycle:
8 KB Swings
5 DB Curls + 5 DB Rows
3/3 Lateral Ball Tosses
20 Bicycle Crunches
:30 Updog

20 min. EMOM:

20 KB Swings
8 DB Curls + 8 DB Rows
8/8 Lateral Ball Tosses
50 Bicycle Crunches
For time:

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

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

800 SIngle Unders
50 Push Ups
50 Sit Ups
30 Ring Rows

(25 min. cap)

Friday Mar 14, 2025

(15 minutes)

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

Then, cycle:
10 Band Pull Aparts
10 Band Shoulder Press
10 cal Row
5 Deadlifts
3 Power Cleans
1 Wall Walk
For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155#)
5 wall walks
25 cleans (135/85#)
5 wall walks
25 snatches (95/65#)
5 wall walks
50-calorie row

Time cap: 20 minutes

Tuesday Mar 11, 2025

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
:30 Prayer Stretch
15 Band Pull Aparts
5 Superman Extensions
5 V-Ups
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
8 Superman Extensions
12 V-Ups

(Post-WOD)
3 rounds:
200m Run
8-10 DB Curls
6 IVT's

Monday Mar 10, 2025

(15-18 minutes)

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

Then, cycle:
3/3 Bulgarian Split Squats
3/3 Kneeling KB Press
8 Scap Pull Ups
8 Kip Swings
5 TTB
10 High Knees
20 Lateral Hops
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
10 TTB
20 High Knees
80 Lateral Hops

Saturday Mar 08, 2025

(8-10 min.)
:30/:30 Saddle Wrist Stretch

Then,
8 KB Swings
3-5 Curls
8 Sit Ups
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
20 Sit Ups
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Partner Med-ball Sit Ups
40 Ball Slams

Friday Mar 07, 2025

(18 minutes)

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

Then, cycle:
10 Band Lat Pull Downs
8 Scap Pull Ups
8 Kip Swings
5-8 Pull Ups
15 Double Unders
5 Thrusters
(22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Thursday Mar 06, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Wall Stretch, each leg
2:30 Frog Stretch
10/10 World’s Greatest Stretch
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

-Row with remaining time-

Tuesday Mar 04, 2025

(15 minutes)

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

Then, cycle:
2 Hang Power Cleans
1 Split Jerk
1 Front Squat
:30 Prayer Stretch
10 Band Pull Aparts
30 High Knees
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
100m Run

Post-WOD:
3 sets:

20 Hang Knee Raises
8-10 DB Curls
6 IVT’s