Gym WODs

Monday Jul 28, 2025

(15 minutes)

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

Then, cycle:
2 Squat Cleans
1 Split Jerk
15 Double Unders
8 Sit Ups
8 Superman Extensions
20 Plank Shoulder Touches
Every 3:00 x 8 rounds:

3 Squat Cleans
2 Split Jerks
15 Sit Ups
30 Double Unders

Saturday Jul 26, 2025

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

Then,

5/5 DB Rows
5 Barbell Push Press
30 Single Unders
5/5 Side Plank Hip Touches

20 min. EMOM:

8/8 DB Rows
8 Barbell Push Press
10/10 Side Plank Hip Touches
100 Single Unders
22 minute partner AMRAP:

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

Friday Jul 25, 2025

(18 minutes)

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

Then, cycle:
3 Deadlifts (Find a heavy 3)
5 DB Pull Overs
6 Cossacks Squats
20 Bicycle Crunches
:30 Child’s Pose
100m Rowling
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Pull Overs
12 Cossacks Squats
50 Bicycle Crunches
300m Row

Thursday Jul 24, 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 23, 2025

(15-18 minutes)

1:30 Wall Stretch, each side
1:00 Prayer Stretch
10 Waves/Pets

Then, cycle:
8 Scap Pull Ups
5 Pull Ups
5 Box Jumps
5 Wall Balls
3/3 Lunges
20 Band Face Pulls
20-15-10-5 reps for time:

Pull Ups
Box Jumps
Wall Balls

-20 Step Back Lunges, total after each set-

(18 minute cap)

(Post-WOD)
3 rounds:

6 IVT’s
8-10 Curls
15 Heavy KB Swings

Tuesday Jul 22, 2025

(18 minutes)

1:00 Wall Stretch, each
Lacrosse Ball Trap Release
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 5 Bent Over Row
5 DB Bench
2/2 HS Kick ups
10 Sit Ups
35 Single Unders
20 min. AMRAP:

8 Barbell Bent Over Rows
8 DB Bench Press
8 HS Kick Ups
20 Sit Ups
100 Single Unders

Monday Jul 21, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Back Squats
5 Squat Jumps
5/5 Tea Cups
5 HSPU
8 V-Ups
10 High Knees + 20 Lateral Hops
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
10 Squat Jumps
8-10 HSPU
15 V-Ups
20 High Knees + 80 Lateral Hops

Saturday Jul 19, 2025

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

Then,

5/5 DB Rows
5 Barbell Push Press
30 Single Unders
5/5 Side Plank Hip Touches

20 min. EMOM:

8/8 DB Rows
8 Barbell Push Press
10/10 Side Plank Hip Touches
100 Single Unders
For time:

8x100m Relay
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

800m Row
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

30 Burpees
40 Push Ups
30 Sit Ups
30 Lunges
20 Ring Rows

(25 min. cap)

Friday Jul 18, 2025

(18 minutes)

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

Then, cycle:
3 Deadlifts
3 Bar Facing Burpees
5 DB Pull Overs
6 Cossacks Squats
8 Sit Ups
8 Skater Jumps
:30 Updog
Every 5:00 x 5 rounds:

5 Deadlifts
8 Bar Facing Burpees
8 DB Pull Overs
12 Cossacks Squats
20 Sit Ups
20 Skater Jumps