Gym WODs

Monday Jun 09, 2025

Strength
WOD

(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
8 KB Swings
8 Sit Ups
:30 Updog
35 Single Unders

25 min. EMOM:

5 Front Squats + :10 FR Hold
8 -10 HSPU or Arnold Presses
15 KB Swings
100 Single Unders or 100m Run
15 Sit Ups

(Go up on weights if possible, last week of Front Squats)

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

5/5 DB Rows
5 DB Curls
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8/8 DB Rows
8-10 DB Curls
20 High Knees to 80 Lateral Hops
15 V-Ups

22 minute AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders

Friday Jun 06, 2025

5 rounds for time:

8 Deadlifts (245/165#)
8 Dips
50 Bicycle Crunches
:30 Plank
300m Row

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*

(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

Strength
WOD

(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

Strength
WOD

(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

Strength
WOD

(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

Strength
WOD

(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)