Workout of the Day - June 14, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 500m/400m Row
- 10 Deadlifts w/ Empty Barbell
- 10 Power Cleans w/ Empty Barbell
- 10 Push Presses w/ Empty Barbell
- 15 PVC Overhead Squats
- 15 V-ups
Conditioning
28 minute AMRAP:
- 5 Clean & Jerks (135/95)
- 300m Run
- 2 Rounds of "Cindy"
- 20 Sit-ups
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Workout of the Day - June 13, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Plank
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%
Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches (45/30)
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row
Workout of the Day - June 12, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 200m Run
- 10 Inchworms
- 15 Thrusters w/ Empty Barbell
- 20 Banded Face Pulls
- 20 Clam Crunches
Accessory #1
3-4 Sets:
- 10 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Weighted Step-ups (each side)
- 20 Starfish Crunches
Accessory #2
3-4 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Romanian Deadlifts
- 0:30 Side Plank Hip Touches (each side)
Workout of the Day - June 11, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 1:00 Row
- 15 Goblet Squats
- 15 Push-ups
- 15 V-ups
- 1:00 Dead Hang
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
17 minute AMRAP:
- 8 Handstand Push-ups
- 100m Farmers Carry (55/35)
- 16 Ball Slams (20/14)
- 200m Run
Workout of the Day - June 10, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 20/16 Calorie Row
- 20 Band Pull Aparts
- 15 Banded Pallof Presses (each side)
- 10 Romanian Deadlifts
- 10 Pause Front Squats
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%
Conditioning
3 Rounds for time:
- 20 Step-ups
- 20 Russian Kettlebell Swings (70/55)
- 20 Sit-ups
- 10 Power Cleans (100/70)
Workout of the Day - June 9, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 200m Run
- 15 Sots Presses
- 15 Ring Rows
- 15 Banded Good Mornings
- 1:00 High Plank
Strength
Hang Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 75%
Conditioning
7 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 2:00
7 minute AMRAP:
- 15 Burpees
- 15 Wall Balls
Workout of the Day - June 7, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 10 Burpees
- 10 Romanian Deadlifts
- 10 Kip Swings
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Conditioning
25 minute AMRAP:
- 10 Deadlifts (165/115)
- 200m Run
- 15 Toes to Bar
- 200m Run
- 20 Push-ups
- 200m run
Workout of the Day - June 6, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 15/12 Calorie Row
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 10 PVC Overhead Squats
- 15 V-ups
Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 55%
- 1x5 @ 65%
- 2x4 @ 70%
- 1x5 @ 55%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Alternating Dumbbell Snatches (50/35)
- 16 Lunges
Workout of the Day - June 5, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 10 Inchworms
- 10 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time
- 10 Pull-ups
- 15 Burpees
- 15 Power Snatches (75/55)
- 20 Step-ups
Workout of the Day - June 4, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 200m Run
- 10 PVC Overhead Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Plank
Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 60%
- 2x8 @ 65%
- 1x8 @ 70%
Conditioning
For time:
Buy-in = 400m Run
Then, 3 Rounds of:
- 10 Devil's Presses (50/35)
- 10 Power Cleans (100/70)
Buy-out = 400m Run
Workout of the Day - June 3, 2025
Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches
Warm-up
- 500m/400m Row
- 10 Kip Swings
- 15 Single Leg Glute Bridges (each side)
- 15 Tempo Push-ups
- 15 Goblet Squats
Accessory #1
4 sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Single Arm Dumbbell Bent Over Rows (each side)
- 10 V-ups
Accessory #2
4 sets:
- 10 Good Mornings
- 15 Dumbbell Bicep Curls
- 0:30 Russian Twists
Workout of the Day - June 2, 2025
Mobility
- 1:00 Adductor Release (each side)
- 1:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 1:00 Frog Stretch
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
- 200m Run
- 1:00 High Plank Shoulder Taps
- 10 Step-ups (each side)
- 0:30 Dead Hang
- 10 Sots Presses
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x6 @ 75%
- 1x6 @ 80%
Conditioning
15 minute AMRAP:
- 15 Floor Presses (45/30)
- 25 Abmat Sit-ups
- 15 Wall Balls
- 100m Farmers Carry (55/35)
Workout of the Day - May 31, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 500m/400m Row
- 15 Romanian Deadlifts
- 15 Goblet Squats
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Burpees
Conditioning
25 minute AMRAP:
- 15/12 Calorie Row
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Jerks (95/65)
- 200m Run
- 2 Rope Climbs
Workout of the Day - May 30, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Banded Side Steps
- 10 Hanging Knee Raises
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%
Conditioning
3 Rounds for time:
- 750m/600m Row
- 26 Step-ups
- 100 Double Unders
Workout of the Day - May 29, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 200m Run
- 10 PVC Overhead Squats
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x2 @ 65%
- 2x2 @ 70%
- 2x1 @ 75%
Conditioning
3 Rounds for time:
- 400m Run
- 25 Wall Balls
- 15 Burpees
Workout of the Day - May 28, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 250m/200m Row
- 10 Burpees
- 200m Run
- 15 Thrusters w/ Empty Barbell
Accessory #1
4 sets:
- 10 Romanian Deadlifts
- 12 Single Arm Dumbbell Rows (each side)
- 12 Tempo Close Grip Push-ups
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 1:00 Dead Hang
- 20 Heel Overs
- 1:00 Plank
Workout of the Day - May 27, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 15/12 Calorie Row
- 10 Good Mornings
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 2x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Push Presses (100/70)
- 20 Step-ups
- 10 Toes to Bar
- 500m/400m Row
Workout of the Day - May 26, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 10 Sprawls
- 20 Band Pull Aparts
- 15 Glute Bridges (each side)
- 20 Banded Side Steps
- 10 Sots Presses
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x10 @ 65%
Conditioning
For time:
Buy-in = 800m Run
Then, 5 Rounds of:
- 8 Power Cleans (100/70)
- 10 Burpees over Bar
Buy-out = 200m Run
Workout of the Day - May 24, 2025
Warm-up
- 200m Run
- 10 Inchworms
- 10 Step-ups (each leg)
- 10 Kip Swings
- 10 Sots Presses
“Murph”
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
Partition the Pull-ups, Push-ups, and Air Squats as needed
Workout of the Day - May 23, 2025
Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)
Warm-up
- 15/12 Calorie Row
- 15 Goblet Squats
- 15 Ring Rows
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time:
- 750m/600m Row
- 20 Step-ups
- 10 Burpees