Gym WODs

Saturday Aug 16, 2025

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

Then,

3-5 Barbell Push Press
3/3 SA DB Rows
5/5 KB Around the World’s
:30 Updog
10 Skater Jumps

20 min. EMOM:

8 Barbell Push Press
8/8 SA DB Rows
10/10 KB Around the World’s
20 Skater Jumps
22 min. AMRAP:

500m Row
100m Run, each
80ft. OH Plate Lunges
80ft. Crab Walk
20 Cossacks Squats
20 Squat Jumps
30 Push Ups

Friday Aug 15, 2025

(18 minutes)

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

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
3/3 Step Back Lunges
10 Sit Ups
20 Banded face Pulls
10 Double Unders
25 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts for total load

After each set:
8 DB Pull Overs
12 Step Back Lunges
20 Sit Ups
25 Double Unders (40 High Knees)
75 Single Unders

Thursday Aug 14, 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 Aug 13, 2025

(15-18 minutes)

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

Then, cycle:
3-5 HSPU
5 Box Jumps
8 Scap Chin Ups
3-5 Chin Ups
5 KB Goblet Squats
10/10 Side Plank Hip Touches
5 Cal Row
18 min. AMRAP:
5-10-15-20…

HSPU
Box Jumps
Chin Ups
Goblet Squats
Row for calories

Monday Aug 11, 2025

(15 minutes)

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

Then, cycle:
2 Squat Cleans
1 Split Jerk
15 Double Unders
8 Hollow Rocks
8 Superman Extensions
15 Band Pull Aparts
Every 3:00 x 8 rounds:

3 Squat Cleans
2 Split Jerks
15 Hollow Rocks
30 Double Unders (40 High Knees)

Saturday Aug 09, 2025

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

Then,

5 Barbell Bent Over Rows
5/5 SA DB Bench
20 Bicycle Crunches
:30 Updog
10 Skater Jumps

20 min. EMOM:

8 Barbell Bent Over Rows
8/8 SA DB Bench Press
60 Bicycle Crunches
20 Skater Jumps
2 rounds for time:

1500m Row
30 Ring Rows
40 Ball Slams
50 Lunges, step back
60 Push Ups

(22 min cap)

Friday Aug 08, 2025

(15-18 minutes)

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

Then, cycle:
3-5 Deadlifts
5 DB Pull Overs
5 HS Kick Ups
10 Hang Knee Raises
20 Banded face Pulls
35 Single Unders
Every 5:00 x 5 rounds:

10-8-6-4-2

Deadlifts for total load

After each set:
8 DB Pull Overs
8 HS Kick Ups
20 Hang Knee Raises
150 Single Unders

Thursday Aug 07, 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 Aug 06, 2025

(15-18 minutes)

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

Then, cycle:
3-5 HSPU
8 Scap Chin Ups
3-5 Chin Ups
5 KB Goblet Squats
5/5 Side Plank Hip Touches
100m Rowling
:30 Child’s Pose
5-10-15-10-5

Strict HSPU
Strict Chin Ups
KB Goblet Squats
Side Plank Hip Touches, each side

-300m Row after each round-

(18 min. cap)