Gym WODs

Wednesday Sep 10, 2025

(18 minutes)

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

Then, cycle:
2 Back Squats
5 Squat Jumps
5 DB Push Press
20 Plank Shoulder Touches
15 Band Pull Aparts
35 Single Unders
20 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Push Press
:40 Plank
100 Single Unders

Tuesday Sep 09, 2025

(15-18 minutes)

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

Then, cycle:
5 DB Bench
8 Scap Pull Ups
8 Kip Swings
5 Pull Ups
8 Glute Bridges
100m Rowling
20 Band Face Pulls
20 min. AMRAP:

8 DB Bench
12 Pull Ups
20 Glute Bridges
300m Row

(Post-WOD)
3 rounds:
6 IVT’s
8 DB Curls
40 Bicycle Crunches

Monday Sep 08, 2025

(15-18 minutes)
1:30 Wall Stretch, each
8 Kneeling Thoracic + Archers
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatch
1 OH Squat
3 Barbell Ab Roll Outs
6 Lateral Bar Hops
:30 Updog
Every 2:00 x 10 rounds:

3 Power Snatch
2 OH Squats
5 Barbell Ab Roll Outs (3 Inch Worms)
12 Lateral Barbell Hops

Saturday Sep 06, 2025

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

Then,

3-5 Arnold Press
3-5 Upright Rows
5/5 Side Plank Hip Touches
100m Rowling
:30 Updog


20 min. EMOM:

8 DB Arnold Press
8 Barbell Upright Rows
10/10 Side Plank Hip Touches
200m Row
22 min. AMRAP:

500m Row
100m Run, each
40 Partner Med Ball Sit Ups
40 DB Push Press
40 Ring Rows
40 Cossacks Squats
40 Lateral Wall Ball Tosses

Friday Sep 05, 2025

(18 minutes)

1:00 Wall Stretch, each
:30/:30 Post Lat Stretch
10 Wrist Waves/Pets

Then, cycle:
Find a heavy 5 rep TNG Deadlift
8 Scap CHin Ups
3-5 Chin Ups
8 Push Ups
8 V-Ups
80ft. Farmer Carry
100m Run
22 min. AMRAP:

8 Chin Ups
15 Push Ups
15 V-Ups
100m Farmer Carry
200m Run

Thursday Sep 04, 2025

50:00

Foundation Training Video
10 Foam Roll Passes everywhere
Lacrosse Ball Trap Release
2:00 Frog Stretch
1:30 Wall Stretch, each leg
1:30 Double Thread Needle, each side
1:30 Pigeon Pose, each leg
*2:00 Slant Board*

Then,
3 rounds:

15 Air Squats
15 Push Ups
15 Ring Rows
15 Sit Ups

Wednesday Sep 03, 2025

(18 minutes)

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

Then, cycle:
2 Back Squats
5 Squat Jumps
5 DB Push Press
10 Sit Ups
10 Superman Ext.
10 Skater Jumps
20 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Push Press
20 Sit Ups
20 Skater Jumps

Saturday Aug 30, 2025

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

Then,

3-5 Arnold Press
3 2xDB Rows
5/5 KB ATW’s
10 SKater Jumps
:30 Updog


20 min. EMOM:

8 DB Arnold Press
8 2xDB Rows
10/10 KB Around the World’s
24 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. Seal Walk
40 Push Ups
40 Lunges, step back
30 Ring Rows
30 Ball Slams

Friday Aug 29, 2025

(18 minutes)

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

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
5 HS Kick Ups
8 Scap Pull Ups
8 Kip Swings
3-5 TTB or 8 HKR
15 Band Pull Aparts
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts building for heaviest 2

After each set:
8 DB Pull Overs
8 HS Kick Ups
8 TTB or 16 Hang Knee Raises
250m Row


(Post-WOD)
3 rounds:
8-10 Dips
8-10 DB Curls
40 Plank Shoulder Touches