Gym WODs

Friday Apr 18, 2025

(15-18 minutes)

1:30 Wall Stretch, each
1:00 Double Thread the needle, each way

Then, cycle:
5 Dips
5 Db Pull Overs
6 Step Back OH Plate Lunges
8 V-Ups
:30 Updog
35 Single Unders
20 min. AMRAP:

8 Dips
8 DB Pull Overs
14 Step Back OH Plate Lunges
15 V-Ups
150 Single Unders

Thursday Apr 17, 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 Apr 16, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
20 Bicycle Crunches
40ft. Racked Carry
40ft. Farmer Carry
125m Row
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
40 Bicycle Crunches, total
50m KB Racked Carry
50m Farmer Carry
250m Row


(Post-WOD)
3 rounds:
20 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s

Tuesday Apr 15, 2025

(15 minutes)

1:00 Wall Stretch, each side
10 Wall Slides + Rotations
10 Wrist Waves/Pets

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Chin Ups
3 Strict Chin Ups
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Pull ups
15 Sit Ups


(Post-WOD)
3 rounds:

5 Kipping Pull Ups
10 Push Ups
15 Air Squats

Monday Apr 14, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
3/3 Step Back Lunges
5 DB Bench Press
5/5 Side Plank Hip Touches
3 Cycles Hanging Block Breathing
15 Double Unders
25 min. EMOM:

3 Back Squats + 12 Step Back Lunges
8-10 DB Bench Press
10/10 Side Plank Hip Touches
Hanging Block Breathing
35 Double Unders

Saturday Apr 12, 2025

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

Then,

5/5 DB Rows
5 DB Curls
10 High Knees to 20 Lateral Hops
8 Deadbugs
8 V-Ups

20 min. EMOM:

8/8 DB Rows
8-10 DB Curls
20 High Knees to 80 Lateral Hops
15 V-Ups
22 minute AMRAP:

1000m Row
20 Pull Ups
40 Ball Slams
60 Push Ups
80 Double Unders

Friday Apr 11, 2025

(15-18 minutes)

1:30 Wall Stretch, each
1:00 Double Thread the needle, each way

Then, cycle:
5 Dips
5 Goblet Squats
8 KB Swings
10 Mountain Climbers
:30 Updog
35 Single Unders
20 min. AMRAP:

10 Dips
10 Goblet Squats
15 KB Swings
20 Mountain Climbers
150 Single Unders

Wednesday Apr 09, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Saddle Wrist Stretch

Then, cycle:
3-5 HSPU
5 Bent Over Rows
8 Windshield Wipers
20 Plank Shoulder Touches
40ft. Racked Carry
40ft. FArmer Carry
100m Run or 125m Row
5 rounds for time:

8 HSPU
8 Bent Over Rows (Barbell)
:45 Plank
50m KB Racked Carry
50m Farmer Carry
200m Run or 250m Row


(Post-WOD)
3 rounds:
30 KB Windshield Wipers
8-10 EZ-bar Curls
6 IVT’s

Tuesday Apr 08, 2025

(15 minutes)

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

Then, cycle:
2 Power Snatches
:30 Prayer Stretch
15 Band Pull Aparts
8 Scap Chin Ups
3 Strict Chin Ups
10 High Knees
8 Sit ups
Every 2:00 x 10 rounds:

3 Power Snatches
5 Strict Chin ups
20 High Knees


(Post-WOD)
3 rounds:

10 Push Ups
15 Air Squats
15 V-Ups

Monday Apr 07, 2025

(15-18 minutes)

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

Then, cycle:
3 Back Squats
5 Squat Jumps
5 DB Bench Press
8 Sit Ups
3 Cycles Hanging Block Breathing
8 Skater Jumps
25 min. EMOM:

3 Back Squats + 10 Squat Jumps
8 DB Bench Press
20 Sit Ups
Hanging Block Breathing
20 Skater Jumps