Gym WODs

Friday Feb 28, 2025

(18 minutes)

1:30 Wall Stretch, each side
10 Wrist Waves/Pets
8 Kneeling Thoracic + Archers

Then, cycle:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
15-foot walking lunge
:30 Saddle Wrist Stretch
15 minute AMRAP:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Thursday Feb 27, 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*

Tuesday Feb 25, 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
10 Double Unders
:30 Prayer Stretch
10 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
20 Double Unders

Post-WOD:
3 sets:

30 Windshield Wipers

Monday Feb 24, 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
10 V-Ups
:30 Updog
100m Rowling
Every 5:00 x 5 rounds:

8/8 Bulgarian Split Squats
8/8 Kneeling KB Press
15 V-Ups
250m Row

Saturday Feb 22, 2025

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

Then,

2 Power Snatches
5/5 DB Rows
30 Single Unders
8 Deadbugs
20 Bicycle Crunches

20 min. EMOM:

4 Power Snatches
8/8 DB Rows
100 Single Unders
50 Bicycle Crunches
(8-10 minutes)

100m Run
5-10 each of:
Hang Knee Raises
KB Around the World’s
KB Swings
Burpees


4 rounds for time with a partner:

400m Run - together
40 Hang Knee Raises
40 KB Around the World’s
40 KB Swings
20 Burpees

Friday Feb 21, 2025

(Over 20 minutes)

1:00 Wall Stretch, each
Then,
3 rep max Bench Press
3 Thrusters
8 Scap Pull Ups
3-5 Pull Ups
3-5 TTB
100m Rowling
5 rounds for time:

8 Thrusters (95/65#)
8 Pull ups
8 TTB
15 Push Ups
300m Row

(18 min. cap)

Thursday Feb 20, 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 Feb 19, 2025

(15 minutes)

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

Then, cycle:
3-5 Deadlifts
6 Glute Bridges
2 Burpee Pull Ups
5 DB Pull Overs
8 V-Ups
25 min. EMOM:

5-4-3-2-1 Deadlifts
6 Burpee Pull Ups (8 Burpee Bar Touches)
20 Glute Bridges
15 V-Ups
8 DB Pull Overs

Tuesday Feb 18, 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
10 Double Unders
:30 Prayer Stretch
10 Band Pull Aparts
Every 2:00 x 10 rounds:

3 Hang Power Cleans
3 Split Jerks
1 Front Squat
20 Double Unders

Post-WOD:
50 Sit Ups