Workout of the Day - Thursday July 17, 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
- 1:00 Row
- 10 PVC Pause Overhead Squats
- 15 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 20 Dead Bugs
Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 4x5 @ 65%
Conditioning
21-18-15-12-9-6 reps for time:
- Overhead Squats (65/45)
- Bar Facing Burpees
Workout of the Day - Thursday July 10, 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 Half Kneeling Single Arm Dumbbell Presses (each side)
- 15 Jump Squats
- 20 Mountain Climbers
Strength
Strict Press:
- 10:00 to complete a 3RM
Conditioning
For time:
3 Rounds of:
- 300m Run
- 10 Shoulders to Overhead (115/80)
Then, 3 Rounds of:
- 300m Run
- 10 Bar Facing Burpees
Workout of the Day - Thursday June 26, 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
- 10 Tempo Goblet Squats
- 20 Banded Face Pulls
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Candlestick Toe Touches
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x4 @ 70%
- 3x4 @ 75%
Conditioning
4 Rounds for time:
- 6 Power Snatches @ 65%
- 15 Bar Facing Burpees
- 75 Double Unders
Workout of the Day - May 6, 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
- 15 Dumbbell Bent Over Rows
- 10 Step-ups (each side)
- 10 Sots Presses
- 1:00 Plank
Strength
Split Jerk:
- 5x3 @ 70-80%
- Rest 1:30 Between Sets
Conditioning
7 Rounds for time:
- 10 Thrusters (95/65)
- 10 Bar Facing Burpees
Workout of the Day - April 21, 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
- 12/10 Calorie Row
- 10 Goblet Squats
- 10 Single Arm Dumbbell Strict Presses (each side)
- 16 Heel Overs
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 3x5 @ 75%
Conditioning
5 Rounds for time:
- 10 Deadlifts (185/135)
- 10 Ring Dips
- 10 Bar Facing Burpees
Workout of the Day - April 18, 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
- 20/16 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 1:00 Plank
Skill
Double Unders:
Unbroken Double Under Attempts
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold
Conditioning
21-15-9 reps for time:
- Overhead Squats (75/50)
- Bar Facing Burpees
500m/400m Row after each round
Workout of the Day - April 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
- 20/16 Calorie Row
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Conditioning
5 Rounds for time:
- 10 Overhead Squats (95/65)
- 10 Bar Facing Burpees
- 20 Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
Time cap = 30 minutes