Workout of the Day - Friday December 12, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 200m Run
- 10 Inchworms
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 5-10 Strict Pull-ups
- 10 Barbell/Dumbbell Bench/Floor Presses
- 30 Bicycle Crunches
- 20 Goblet Squats
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Single Arm Bottom Up Kettlebell Presses (each side)
- 20 Candlestick Toe Touches
- 20 Calf Raises
Workout of the Day - Thursday December 11, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 1:00 Row
- 10 Sots Presses
- 20 Band Pull Aparts
- 10 Step-ups (each side)
- 0:20 L-Sit Hold
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x10 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 20 Weighted Walking Lunges (30/20)
- 20 Abmat Sit-ups
- 50 Double Unders
Workout of the Day - Wednesday December 10, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 10 Sprawls
- 10 Cossack Squats
- 10 Ring Rows
- 10 Goblet Squats
- 0:30 Handstand
Strength
Squat Clean + Split Jerk:
- Every 2:00 x 5 sets
- 2x(2+1) @ 75%
- 3x(2+1) @ 80%
Conditioning
3 Rounds for time:
- 15 Hand Release Push-ups
- 15 Thrusters (95/65)
- 100m Farmers Carry (55/35)
- 500m/400m Row
Workout of the Day - Tuesday December 9, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 15/12 Calorie Row
- 20 Banded Side Steps
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (50/35)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run
Workout of the Day - Monday December 8, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 200m Run
- 10 Burpees
- 20 Ring Rows
- 20 Step-ups
- 20 Dead Bugs
Strength
Push Press:
- Every 2:00 x 5 sets
- 5x5 @ 80%
Conditioning
16 minute AMRAP:
- 20/16 Calorie Row
- 10 Shoulders to Overhead (95/65)
- 20 Step-ups
- 20 Sit-ups
Workout of the Day - Saturday December 6, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 200m Run
- 20 Band Pull Aparts
- 15 Goblet Squats
- 10 Scap Pull-ups
- 10 Banded Good Mornings
- 0:30 Side Plank (each side)
Conditioning
30 minute AMRAP:
- 10 Handstand Push-ups
- 10 Deadlifts @ 55% of 1RM
- 15 Pull-ups
- 20 Wall Balls
- 25 Sit-ups
- 1:15 Wall Sit
- 1:15 Plank
- 400m Run
Workout of the Day - Friday December 5, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 15/12 Calorie Row
- 20 Lunges
- 10 Windmills (each side)
- 10 Sots Presses
- 10 V-ups
Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)
Workout of the Day - Thursday December 4, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 10 Burpees
- 20 Banded Side Steps
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold
Strength
Power Clean & Power Jerk:
- Every 2:00 x 5 sets
- 5x(3+1) @ 75%
Conditioning
6 Rounds for time:
- 10 Thrusters (65/45)
- 20 Sit-ups
- 200m Run
Workout of the Day - Wednesday December 3, 2025
Mobility
- 1:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Warm-up
- 200m Run
- 15 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 10 Step-ups (each side)
- 0:20 L-Sit Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x10 @ 55%
- 1x8 @ 60%
- 1x6 @ 65%
- 1x6 @ 70%
- 1x6 @ 75%
Conditioning
16 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Walking Lunges (weighted optional)
- 20 Hand Release Push-ups
- 20 Hollow Rocks
- 20 Ball Slams
Workout of the Day - Tuesday December 2, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 200m Run
- 10 Cossack Squats
- 10 Dumbbell Curl to Overhead Presses
- 10 Step-ups (each side)
- 20 Band Pull Aparts
Strength
Push Press:
- Every 2:00 x 4 sets
- 4x6 @ 75%
Conditioning
15 minute AMRAP:
- 21/17 Calorie Row
- 15 Wall Balls
- 9 Burpees
Workout of the Day - Monday December 1, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 500m/400m Row
- 15 Single Leg Glute Bridges (each side)
- 20 Banded Face Pulls
- 20 Banded Side Steps
- 10 Tempo Push-ups
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Banded Tricep Push-downs
- 10 Single Leg Romanian Deadlifts (each side)
- 15 V-ups
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Rear Delt Flys
- 10 Step Back Lunges (each side)
- 50m Suitcase Carry (each side)
Workout of the Day - Wednesday November 26, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 10 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Banded Face Pulls
- 10 Tempo Goblet Squats
- 20 Clam Crunches
Strength
Power Clean:
- Every 1:30 x 5 sets
- 5x3 @ 75%
Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Toes to Bar
- 200m Run
Workout of the Day - Tuesday November 25, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 200m Run
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Candlestick Toe Touches
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x3 @ 75%
- 1x2 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 15 Burpees
Workout of the Day - Monday November 24, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 15/12 Calorie Row
- 20 Banded Glute Bridges
- 20 Band Pull Aparts
- 15 Jump Squats
- 10 Kip Swings
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 4x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Pull-ups
- 20 Dumbbell Snatches (50/35)
- 30 Abmat Sit-ups
- 60 Double Unders
Workout of the Day - Saturday November 22, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 200m Run
- 20 Banded Face Pulls
- 20 Banded Good Mornings
Then w/ Empty Barbell:
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 10 Power Cleans (135/95)
- 20 Hollow Rocks
- 10 Front Squats (135/95)
- 20 Sprawls
- 10 Shoulders to Overhead (135/95)
- 1:00 Wall Sit
- 1:00 Plank
- 200m Run
Workout of the Day - Friday November 21, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 10 Burpees
- 20 Plate Hops
- 15 Medicine Ball Hamstring Curls
- 20 Heel Overs
- 10 PVC/Empty Barbell Snatch Balances
Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%
Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 35 Sit-ups
- 100m Farmers Carry (55/35)
Workout of the Day - Thursday November 20, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 15/12 Calorie Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 L-Sit Hold
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/25)
- 40 Double Unders