Gym WODs

Tuesday Mar 03, 2026

(15-18 min.)

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

3 Bench Press
3-5 Dips
4 OH Plate Lunges
5/5 Side Plank Hip Touches
10 Double Unders
20 Single Unders
20 Banded face Pulls
Every 5:00 x 5 rounds:

5 Bench Press (~75 percent of 5rm)
8 Dips
12 OH Plate Lunges, total (Step Back)
10/10 Side Plank Hip Touches
20 Double Unders
100 Single Unders

Saturday Feb 28, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5/5 DB Rows
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8/8 DB Rows
10 DB Pull Overs
50 Run, 50m Walk
24 minute partner AMRAP:

800m Row
200m Run Together
80ft. Bear Crawl
80ft. Walking Lunges
60 KB Swings
40 Ring Rows
40 Push Ups
40 Ball Slams

Friday Feb 27, 2026

(15-18 minutes)

1:30 Wall Stretch, each
2:00 Frog Stretch

Then, cycle:
5 Wall Balls
3 Box Jump Overs
5 Wall Balls
3 Box Jump Overs
100m Run
:45 Prayer Stretch
20 Plank Shoulder Touches
For time:

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Wednesday Feb 25, 2026

(18 minutes)

10 Deadbugs
1:00 Wall Stretch, each
10 Deadbugs
10 Wrist Waves/Pets

Then:

Build to a 5 rep max Bench Press

Between sets:
2-3 Push Press
8 Scap Pull ups
2-3 Strict Pull Ups
8 V-Ups
15 Band Pull Aparts
For time:
Buy-in: 50 Push Ups

3 rounds:
5 Push Press (135/95)
5 Strict Pull Ups

35 V-Ups

3 rounds:
4 Push Press
4 Strict Pull Ups

35 V-Ups

3 rounds:
3 Push Press
3 Strict Pull Ups

(15 minute cap)

Monday Feb 23, 2026

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Bicep Stretch

Then, cycle:
3 Front Squats
4 Lunges
5 KB Curls
5 KB Swings
20 Bicycle Crunches
30 Single Unders
Every 5:00 x 5 rounds:

5-4-3-2-1 Front Squats
12 Lunges, step back
12 KB Curls
12 KB Swings
40 Bicycle Crunches
150 Single Unders

Saturday Feb 21, 2026

(8-10 minutes)
1:00 Wall Stretch, each side
10 Wrist Waves/Pets

Then,
10 Glute bridges
5 EZ-bar Curls
5 DB Pull Overs
30 High Knees

20 min. EMOM:

20 Glute Bridges
8-12 EZ-bar Curls
10 DB Pull Overs
50 Run, 50m Walk
25 min. AMRAP:

800m Row
200m Run, together
30 TTB
30 Barbell Rows
30 Ball Slams
30 Box Jumps/Step ups
60 Lunges, step back

Friday Feb 20, 2026

(18 min.)

1:00 Wall Stretch, each
8 Kneeling Thoracic + Archers

Then, cycle:
3 Deadlifts
3 DB Hang Power Cleans
3 DB Push Jerks
10 V-Ups
20 Band Pull Aparts
100m Rowling
Every 5:00 x 5 rounds:

5 Deadlifts
8 DB Hang Power Cleans
5 DB Push Jerks
15 V-Ups
300m Row

Thursday Feb 19, 2026

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*