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 - Wednesday November 19, 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
- 15 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 15 Empty Barbell Thrusters
- 25 Clam Crunches
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Overhead Dumbbell Tricep Extensions
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Hanging Leg/Knee Raises
Accessory #2
3 Sets:
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 20 Dead Bugs
Workout of the Day - Thursday November 13, 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 Tempo Push-ups
- 15 Single Leg Glute Bridges (each side)
- 15 Ring Rows
- 0:30 Hollow Hold
Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlifts
- 10 Ring Dips
- 15 Dumbbell Bent Over Rows
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Weighted Step-ups (each side)
- 15 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Dumbbell Bicep Curls
- 0:30 Bicycle Crunches
Workout of the Day - Thursday November 6, 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
- 400m Run
- 10 Inchworms
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 0:30 Dead Hang
- 0:30 Hollow Hold
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank
Workout of the Day - Wednesday October 22, 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 Inchworms
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 10 Sots Presses
- 20 Clam Crunches
Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 10 Tempo Dumbbell Romanian Deadlifts
- 15 V-ups
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each side)
- 15 Skull Crushers
- 1:00 Plank
Workout of the Day - Wednesday October 1, 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 Burpees
- 20 Band Pull Aparts
- 15 Goblet Squats
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches
Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks
Workout of the Day - Thursday September 25, 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 Inchworms
- 15 Rear Delt Flies
- 20 Banded Good Mornings
- 15 Sit-ups
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Romanian Deadlifts
- 15 Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank
Workout of the Day - Tuesday September 16, 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
2 Sets:
- 250m/200m Row
- 10 Burpees
- 10 Thrusters w/ Empty Barbell
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - Wednesday September 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
- 10 Inchworms
- 15 Dumbbell Thrusters
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 15 Dumbbell Romanian Deadlifts
- 20 Candlestick Toe Touches
Accessory #2
3-4 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
- 1:00 Plank
Workout of the Day - Tuesday August 5, 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
- 10 Thrusters w/ Empty Barbell
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30-0:45 Hollow Hold
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Hammer Curls
- 10 Weighted Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank
Workout of the Day - Wednesday July 30, 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 Inchworms
- 15 Rear Delt Flies
- 10 Step-ups (each side)
- 15 Sit-ups
- 1:00 High Plank Shoulder Taps
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Close Grip Push-ups
- 20 Weighted Calf Raises
- 0:30-0:45 Hollow Hold
Accessory #2
3 Sets:
- 10 Tempo Dumbbell Floor/Bench Presses
- 15 Barbell Bicep Curls
- 1:00 Weighted Wall Sit
- 1:00 Bar Dead Hang
Workout of the Day - Thursday July 24, 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
- 500m/400m Row
- 10 Inchworms
- 15 Wall Balls
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extensions
- 10 Tempo Barbell Romanian Deadlifts
- 30 Flutter Kicks (total)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 10 Weighted Step-ups (each side)
- 1:00 Plank
Workout of the Day - Wednesday July 2, 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
- 250m/200m Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Dead Bugs
- 0:45 Jump Rope
Strength
Bent Over Row:
- Every 1:30 x 6 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x5 @ 70%
Conditioning
For time:
- 125 Double Unders
- 100/80 Calorie Row*
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)
Time cap = 20 minutes
*Row substitute = 1,300m Run
Workout of the Day - Wednesday June 18, 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 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Side Plank (each side)
Accessory #1
3-4 Sets:
- 15 Barbell Bent Over Rows
- 15 Banded Tricep Extensions
- 15 Calf Raises
- 10 V-ups
Accessory #2
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 50m Suitcase Carry (each side)
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 - 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 8, 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 Burpees
- 15 Banded Good Mornings
- 10 Kettlebell Bottom Up Presses (each side)
- 15 Band Pull Aparts
- 0:30 Hollow Hold
Strength
Bent Over Row:
- 2x5 @ 75%
- 3x5 @ 80%
- Rest 1:30 Between Sets
Conditioning
19 minute EMOM:
- 1st minute = Power Clean & Jerks (115/80)
- 2nd minute = Step-ups
- 3rd minute = Calorie Row
- 4th minute = Rest
Workout of the Day - April 16, 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
- 12/10 Calorie Row
- 10 Inchworms
- 20 Plate Hops
- 10 Pallof Presses (each side)
- 20 Band Pull Aparts
Strength
Bent Over Row:
- 5x5 @ 75%
- Rest 1:30 Between Sets
Conditioning
15 minute AMRAP:
- 10 Chest to Bar Pull-ups
- 15 Hand Release Push-ups
- 20 Box Jumps/Step-ups
- 100m Farmers Carry (55/35)
Workout of the Day - March 12, 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
2 Sets:
- 10 Inchworms
- 15 Air Squats
- 10 Ring Rows
- 15 Glute Bridges
Accessory #1
3 Sets:
- 15 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Banded Side Steps (each side)
- 0:30 Side Star Plank (each side)
- 100m Farmers Carry
Accessory #2
3 Sets:
- 15 Single Arm Dumbbell Bent Over Rows (each side)
- 15 Prone Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Weighted Wall Sit
Workout of the Day - February 20, 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
2 Sets:
- 1:00 Row
- 10 Donkey Kicks (each side)
- 10 Sots Presses
- 20 Banded Good Mornings
Strength
Bent Over Row:
- 5x5 @ 70%
- Rest 1:30 Between Sets
Accessory
3 Sets:
- 20 Skull Crushers
- 20 Prone Banded Hamstring Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30 Hollow Hold
- 1:00 Plank