Gym WODs

Saturday Aug 09, 2025

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

Then,

5 Barbell Bent Over Rows
5/5 SA DB Bench
20 Bicycle Crunches
:30 Updog
10 Skater Jumps

20 min. EMOM:

8 Barbell Bent Over Rows
8/8 SA DB Bench Press
60 Bicycle Crunches
20 Skater Jumps
2 rounds for time:

1500m Row
30 Ring Rows
40 Ball Slams
50 Lunges, step back
60 Push Ups

(22 min cap)

Friday Aug 08, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
5 HS Kick Ups
10 Hang Knee Raises
20 Banded face Pulls
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts for total load

After each set:
8 DB Pull Overs
8 HS Kick Ups
20 Hang Knee Raises
150 Single Unders

Thursday Aug 07, 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 Aug 06, 2025

(15-18 minutes)

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

Then, cycle:
3-5 HSPU
8 Scap Chin Ups
3-5 Chin Ups
5 KB Goblet Squats
5/5 Side Plank Hip Touches
100m Rowling
:30 Child’s Pose
5-10-15-10-5

Strict HSPU
Strict Chin Ups
KB Goblet Squats
Side Plank Hip Touches, each side

-300m Row after each round-

(18 min. cap)

Monday Aug 04, 2025

(15 minutes)

1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
2 Squat Cleans
1 Split Jerk
15 Double Unders
8 V-Ups
8 Superman Extensions
Every 3:00 x 8 rounds:

3 Squat Cleans
2 Split Jerks
15 V-Ups
30 Double Unders

Saturday Aug 02, 2025

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

Then,

5 Barbell Bent Over Rows
5/5 SA DB Bench
5/5 Side Plank Hip Touches
:30 Updog
10 High Knees + 30 Lateral Hops

20 min. EMOM:

8 Bent Over Rows
8/8 SA DB Bench Press
10/10 Side Plank Hip Touches
20 High Knees + 60 Lateral Hops
22 minute partner AMRAP:

800m Row
80ft. Bear Crawl
80ft. Walking Lunges
60 KB Swings
40 Ring Rows
40 Push Ups
40 Ball Slams

Friday Aug 01, 2025

(18 minutes)

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

Then, cycle:
3 Deadlifts (Find a heavy 3)
5 DB Pull Overs
8 V-Ups
8 DB Glute Bridges
20 Banded face Pulls
100m Rowling
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Pull Overs
15 V-Ups
20 DB Glute Bridges
300m Row

Thursday Jul 31, 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 Jul 30, 2025

(18 minutes)

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

Then, cycle:
8 Scap Pull Ups
3-5 Pull Ups
3/3 Db Snatches
5 Goblet Squats
8 Skater Jumps
:45 Prayer Stretch
21-15-9 reps for time:

Pull Ups
Alternating DB Snatches, total
DB Goblet Squats
Skater Jumps, total

(15 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-12 EZ Bar Curls
15/15 Side Plank Hip Touches