Workout of the Day - Tuesday September 9, 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
- 1:00 Row
- 15 Jump Squats
- 15 Rear Delt Flys
- 10 Step-ups (each side)
- 1:00 High Plank Shoulder Taps
Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 70% of 1RM Clean & Jerk
Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps/Step-ups
- 5 Power Cleans (155/110)
Workout of the Day - Monday September 1, 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 Banded Side Steps
- 15 Dumbbell Bent Over Rows
- 10 Goblet Squats
- 1:00 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x2 @ 80%
Conditioning
16 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Burpees
- 500m/400m Row
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 11, 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
- 1:00 Row
- 10 Inchworms
- 20 Lunges
- 10 Single Arm Dumbbell Upright Row (each side)
- 10 Side Plank Hip Touches (each side)
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x8 @ 65%
- 3x3 @ 75%
Conditioning
3 Rounds for time
- 10 Squat Snatches (75/50)
- 15/12 Calorie Row
- 15 Burpees over Bar
- 20 Ball Slams
Workout of the Day - Thursday August 7, 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
- 15/12 Calorie Row
- 20 Walking Lunges
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Sots Presses
- 0:30 Hanging Knee Tuck Hold
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x4 @ 70%
- 2x3 @ 80%
- 1x2 @ 90%
Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Bar Facing Burpees
- 20/16 Calorie Row
Workout of the Day - Friday August 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
- 10 Step Back Lunges (each side)
- 10 Hanging Knee Raises
- 15 Banded Clam Shells (each side)
- 15 Hand Release Push-ups
Strength
Front Squat:
- Every 1:30 x 5 sets
- 5x5 @ 70%
Conditioning
15 minute AMRAP:
- 200m Run
- 15 Toes to Bar
- 15 Burpees
Workout of the Day - Monday July 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
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Empty Barbell Strict Presses in Split Stance
- 15 Goblet Squats
- 20 Band Pull Aparts
Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 60%
- 2x3 @ 65%
- 3x3 @ 70%
Conditioning
7 Rounds for time:
- 200m Run
- 3 Power Cleans (155/105)
- 3 Front Squats (155/105)
- 3 Shoulders to Overhead (155/105)
Workout of the Day - Monday July 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
- 1:00 Burpees
- 20 Banded Good Mornings
- 20 Ring Rows
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%
Conditioning
4 Round for time:
- 500m/400m Row
- 10 Chest to Bar Pull-ups
- 20 Abmat Sit-ups
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 - 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 - Tuesday July 8, 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
- 250m/200m Row
- 20 Glute Bridges
- 10 Burpees
- 10 Tempo Goblet Squats
- 15 Kip Swings
Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 3x5 @ 65%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Walking Lunges
- 200m Run
- 10 Hollow Rocks
- 20 Push-ups
- 200m Run
Workout of the Day - Friday July 4, 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
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run
Workout of the Day - Monday June 23, 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
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Lunges
- 10 Rower Pike-ups
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 2x4 @ 80%
Conditioning
16 minute AMRAP:
- 10 Burpees
- 15 Wall Balls
- 20 Kettlebell swings (55/35)
- 25 Abmat Sit-ups
Workout of the Day - Friday June 20, 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
- 15/12 Calorie Row
- 10 Inchworms
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Single Leg Dumbbell Romanian Deadlifts (each side)
- 16 Star Fish Crunches
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
4 Rounds for time:
- 400m Run
- 10 Power Snatches (95/65)
- 3 Rope Climbs
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 5, 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
- 10 Inchworms
- 10 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time
- 10 Pull-ups
- 15 Burpees
- 15 Power Snatches (75/55)
- 20 Step-ups
Workout of the Day - May 31, 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
- 500m/400m Row
- 15 Romanian Deadlifts
- 15 Goblet Squats
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Burpees
Conditioning
25 minute AMRAP:
- 15/12 Calorie Row
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Jerks (95/65)
- 200m Run
- 2 Rope Climbs
Workout of the Day - May 27, 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
- 10 Good Mornings
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 2x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Push Presses (100/70)
- 20 Step-ups
- 10 Toes to Bar
- 500m/400m Row
Workout of the Day - May 23, 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
- 15 Goblet Squats
- 15 Ring Rows
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time:
- 750m/600m Row
- 20 Step-ups
- 10 Burpees
Workout of the Day - May 21, 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-ups (each leg)
- 15 Ring Rows
- 10 PVC Overhead Squats
- 10 Burpees
Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 50%
- 3x5 @ 60%
- 1x5 @ 50%
Conditioning
4 Rounds for time:
- 15 Front Squats (75/55)
- 15 Shoulders to Overhead (75/55)
- 20/16 Calorie Row