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 - May 10, 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 Inchworms
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Upright Rows (each side)
Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses (45/30)
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
- 20 Ball Slams
- 20 Sit-ups
- 250m/200m Row
Workout of the Day - January 4, 2025
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups
Conditioning
24 minute EMOM:
- 1st minute = 5 Power Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max Burpees
- 5th minute = Rest
Workout of the Day - October 11, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Strict Presses (75/55)
- 1 minute Ball Slams (20/14)
- 1 minute Russian Kettlebell Swings (45/35)
- 1 minute Burpees
- 1 minute Calorie Row
- 1 minute Rest