Gym WODs

Saturday Jun 21, 2025

(8-10 minutes)

5/5 DB Bent Over Rows
5 DB Pull Overs
8 Skater Jumps
8 V-Ups
:30 Updog


20 min. EMOM:

8/8 DB Bent Over Rows
8 DB Pull Overs
15 V-Ups
20 Skater Jumps
Buy-in: 1000m Row

3 shared rounds:
40 Wall Balls
40 Ball Slams
40 Push Ups

Buy-out: 1000m Row

Friday Jun 20, 2025

(18-20 minutes)

2:00 Frog Stretch
1:00 Double Thread Needle, each way
1:00 Wall Stretch, each way

Then, cycle:
10 Scap Pull Ups
Pin Practice x 5 attempts
1 Rope Climb
8-12 Dips (Aim for 3-4 rounds during drills)
3/3 Walking OH Lunges
200m Row
“Kevin Lasky 11 year Anniversary WOD for Tall People who are Tall”

For time:

Buy-in: 1000m Row

1-2-3-4-5
Rope Climbs

Alternating with:
40ft. OH Plate Lunges + 40ft. Lunge (No Plate)

Buy-out: 1000m Row

(20 min. cap)

Thursday Jun 19, 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 Jun 18, 2025

(15 minutes)

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

Then, cycle:
5 DB Bench Press
5/5 Around the World’s
5 American Swings
5 Step Ups or Box Jumps
5 TTB
8 Skater Jumps
10 Band Pull Aparts
22 min. AMRAP:

10 DB Bench Press
10/10 KB Around the World’s
10 American KB Swings
10 Box Jumps
10 TTB
20 Skater Jumps

Tuesday Jun 17, 2025

(15-18 min.)

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

THen, cycle:
3 Power Cleans
3 Bar Facing Burpees
100m Rowling
20 Plank Shoulder Touches
5 Push Ups
20 Band Face Pulls
5 rounds for time:

8 Power Cleans (135/95#)
5 Bar Facing Burpees
300m Row
1:00 Plank
10 Push Ups

(20 min. cap)

Monday Jun 16, 2025

(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
10 Sit Ups
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2
Back Squats

After each set:
15 Squat Jumps
8-10 HSPU
25 Sit Ups
150 Single Unders

Thursday Jun 12, 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 Jun 11, 2025

(15-18 min.)

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

Then, cycle:
5 Barbell Bench (Heavier than workout weight)
20 Banded Face Pulls
8 Step Back Lunges
8 Glute Bridges
8 V-Ups
100m Rowling
20 min. AMRAP:

8 Barbell Bench Press
20 Step Back Lunges
20 DB Glute Bridges
15 V-Ups
300m Row

Tuesday Jun 10, 2025

(15-18 minutes)

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

Then, cycle:
2 Power Snatch
8 Scap Chin Ups
3 Chin Ups
15 Band Pull Aparts
25 Lateral Hops
Every 2:00 x 10 rounds:

3 Power Snatch
5 Strict Chin Ups
50 Lateral Hops

(Post-Wod)
3 rounds:
8 DB Curls
6 IVT’s
8 Straight Leg Lifts (Strict TTB, whatever range available)