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 14, 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)
- 20 Band Pull Aparts
- 15 Single Leg Glute Bridges (each side)
- 0:30 Ring L-Sit
Strength
Deadlift:
- 5x5 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
For time:
4 Rounds of:
- 15 Push-ups
- 20 Abmat Sit-ups
Then, 4 Rounds of:
- 50 Double Unders
- 15/12 Calorie Row
Time cap = 16 minutes
Workout of the Day - May 1, 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
- 20/16 Calorie Row
- 5 Inchworms
- 15 Goblet Squats
- 15 Dumbbell Z Presses
- 5 Renegade Rows (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Push Jerks (115/80)
- 20 Abmat Sit-ups
- 500m/400m Row
Workout of the Day - March 28, 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
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Push Presses
Strength
Power Clean + Hang Power Clean:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%
Conditioning
For time:
5 Rounds of:
- 6 Devil Presses (45/30)
- 12 Wall Balls
- 18 Abmat Sit-ups
Buy-out = 1000m/800m Row
Workout of the Day - March 8, 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 minutes for quality:
- 10/12 Calorie Row
- 10 Suitcase Deadlifts (each side)
- 15 Air Squats
- 10 Kip Swings
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Abmat Sit-ups
- 350m/280m Row
- 10 Push Presses (95/65)
- 20 Goblet Squats (35/25)
- 350m/280m Row
Workout of the Day - January 24, 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
- 20 Lunges
- 20 Banded Face Pulls
- 0:30 Dead Hang
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%
Conditioning
3 Rounds for time:
- 10 Hang Power Snatches (95/65)
- 25 Abmat Sit-ups
- 400m Run