Workout of the Day - Saturday December 13, 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
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Rings Rows
- 1:00 Wall Sit
- 1:00 High Plank Shoulder Taps
- 10 Empty Barbell Pause Overhead Squats
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 10 Devil Presses (30/20)
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 400m Run
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 - 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 - 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 - Wednesday November 12, 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
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 75%
- 1x1 @ 80%
- 2x1 @ 85%
Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Workout of the Day - Friday November 7, 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 Glute Bridges
- 15 Dumbbell Push Presses
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 60%
- 1x3 @ 65%
- 1x3 @ 70%
- 3 Second Pause at Bottom
Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
Workout of the Day - Saturday October 25, 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
- 2:00 Row
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Dead Hang
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row
Workout of the Day - Monday October 13, 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
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Step Back Lunges (each side)
- 10 Ring Rows
- 20 Hollow Rocks
Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 75%
- 3x3 @ 85%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups
Workout of the Day - Saturday October 4, 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
- 500m/400m Row
- 10 Inchworms
- 10 Kip Swings
- 15 Goblet Squats
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 400m Run
Workout of the Day - Thursday September 18, 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
- 10 Tempo Hand Release Push-ups
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Tempo Goblet Squats
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 75%
- 3x5 @ 80%
Conditioning
15 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Ring Rows
- 100m Farmers Carry (55/35)
- 400m Run
Workout of the Day - Saturday September 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
- 500m/400m Row
- 20 Banded Good Mornings
- 15 Tempo Push-ups
- 1:00 Wall Sit
- 1:00 Dead Hang
Conditioning
25 minute AMRAP:
- 15 Kettlebell Deadlifts (55/35)
- 20 Burpees
- 25 Air Squats
- 100m Farmers Carry (55/35)
- 200m Run
Workout of the Day - Wednesday August 27, 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 Dumbbell Rear Delt Flys
- 10 Cossack Squats (each side)
- 10 Seated Single Arm Dumbbell Presses (each side)
- 15 Sots Presses
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 70%
- 3x3 @ 80%
Conditioning
15 minute AMRAP:
- Power Snatches (75/50) (10, 12, 14, etc...)
- Bar Facing Burpees (10, 12, 14, etc...)
- 100m Farmers Carry (55/35)
Add 2 reps to the Power Snatches and Burpees each round, starting at 10. Famers Carry stays the same.
Workout of the Day - Monday August 18, 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
- 10 Step-ups (each side)
- 15 Ring Rows
- 10 Sots Presses
Strength
Snatch Balance + Overhead Squat:
- Every 2:00 x 5 sets
- 1x(3+3) @ 55%
- 1x(3+3) @ 60%
- 3x(3+3) @ 65%
- Percentages are of 1RM Snatch
Conditioning
15 minute AMRAP:
- 100m Farmers Carry (55/35)
- 20 Push-ups
- 20 Abmat Sit-ups
- 20 Walking Lunges (weighted optional)
Workout of the Day - Saturday August 9, 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 Sprawls
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Wall Balls
- 0:30 Dead Hang
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 15 Burpees
- 20 Hollow Rocks
- 100m Farmers Carry (55/35)
- 200m Run
- 500m/400m Row
Workout of the Day - Saturday July 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
- 20 Band Pull Aparts
- 10 Step-ups (each leg)
- 15 Wall Balls
- 0:30 Side Plank (each side)
Conditioning
28 minute AMRAP:
- 10 Shoulders to Overhead (135/95)
- 20 Walking Lunges
- 10 Pull-ups
- 20 Ball Slams
- 10 Front Squats (135/95)
- 20 Sit-ups
- 100m Farmers Carry (50/35)
- 20 Calorie Row
Workout of the Day - Tuesday July 15, 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
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step Back Lunges (each side)
- 10 Scap Pull-ups
- 10 Sots Presses
Accessory #1
3 Sets:
- 12 Band Assisted Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 10 Barbell Good Mornings
- 1:00-1:30 Plank
Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 12 Barbell Bicep Curls
- 10 Bulgarian Split Squats (each side)
- 100m Farmers Carry
Workout of the Day - Tuesday July 1, 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 Side Steps
- 15 Hollow Rocks
- 20 Walking Lunges
- 15 Kip Swings
Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%
Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
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 - 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 22, 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
- 10 Single Arm Dumbbell Presses (each side)
- 10 Step-ups (each side)
- 20 Banded Face Pulls
- 20 Banded Side Steps
Accessory #1
4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 High Plank Shoulder Taps
Accessory #2
3 Sets:
- 10 V-ups
- 0:30 Hollow Hold
- 100m Farmers Carry