Gym WODs

Wednesday May 28, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
8 KB Swings
5 DB Push Press
5 TTB or 100 Hang Knee Raises
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats + :10 FR Hold
15 KB Swings
8 DB Push Press
10 TTB or 20 Hang Knee Raises
100 Single Unders

Tuesday May 27, 2025

(15-18 min.)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
2 Power Snatch
3/3 Cossacks Squats
10 Superman Extensions
10 Sit Ups
100m Rowling
Every 5:00 x 5 rounds:

5 Power Snatch
12 Cossacks Squats, total
20 Sit Ups
350m Row

Monday May 26, 2025

2:00 Wall Stretch, each
1:00 Post Calf Stretch, each side
1:00 Post Lat Stretch, each
20 Scorpion Kicks
20 Cossacks Squats
10 Tea Cups, each way

Then, cycle:
100m Run
5 Scap Pull Ups
3 Pull Ups
5 Push Ups
7 Air Squats
“MURPH”

1 Mile Run

100 Pull Ups
200 Push Ups
300 Air Squats

1 Mile Run

Saturday May 24, 2025

(8-10 min.)

1:00 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
5 DB Curls
8 Cossacks Squats
8 Sit Ups
8 SKater Jumps

20 min. EMOM:

8-10 DB Curls
12 Cossacks Squats
20 Sit Ups
20 Skater Jumps
5 rounds:

2:30 Row
1:30 Wall Stretch/2:00 Frog Stretch/2:00 Slant Board/1:00 DOble Thread Needle, each/2:00 Forward Fold
15 KB Swings
20 Hang Knee Raises

Friday May 23, 2025

(15-18 minutes)

1:30 Wall Stretch, each
1:00 Prayer Stretch

Then, cycle:
3 Deadlifts
5 DB Pull Overs
1 Wall Walk
15 Band Pull Aparts
:30 Child’s Pose
20 Double Unders
For time:
10-8-6-4-2

Deadlifts (245/165#)
DB Pull Overs

Alternating w/
1-2-3-4-5

Wall Walks

-40 Double Unders between sets-

Thursday May 22, 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 May 21, 2025

(15-18 min.)

1:00 Wall Stretch, each
:30/:30 Post Pec Stretch

Then, cycle:
5 Barbell Bench
3/3 Lunges
8 Superman Ext.
8 Glute Bridges
10 Hang Knee Raises
20 Banded Face Pulls
100m Rowling
20 min. AMRAP:

8 Barbell Bench Press
20 DB Glute Bridges
20 Step Back Lunges
20 Hang Knee Raises
300m Row

Tuesday May 20, 2025

(15 minutes)

1:00 Wall Stretch, each side
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
3 Hang Power Cleans
3 Bent Over Rows
:30 Prayer Stretch
10 Band W’s
8 Sit Ups
8 Scap Pull Ups
5 Pull Ups
Every 5:00 x 5 rounds:

5 Hang Power Cleans
5 Bent Over Rows
20 Sit Ups
10 Pull Ups
20 High Knees
20 Skater Jumps

Monday May 19, 2025

(15-18 min.)

1:30 Wall Stretch, each
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
3 Front Squats + :05 Hold
5/5 Around the World's
5 DB Push Press
8 V-Ups
:30 Updog
35 Single Unders
25 min. EMOM:

5 Front Squats
10/10 KB Around the World's
8 DB Push Press
15 V-Ups
100 Single Unders

Saturday May 17, 2025

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

Then,
8 KB Swings
3-5 Curls
20 Bicycle Crunches
8 Skater Jumps


20 min. EMOM:

15 KB Swings
8-10 2x DB Curls
50 Bicycle Crunches
20 Skater Jumps
22 minute partner AMRAP:

800m Row
80ft. Seal Walk
80ft. Walking Lunges
40 Ring Rows
40 Push Ups
40 Ball Slams