Workout of the Day - Tuesday December 9, 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 Banded Side Steps
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
5 Rounds for time:
- 10 Dumbbell Snatches (50/35)
- 10 Burpees
- 10 Hollow Rocks
- 200m Run
Workout of the Day - Friday December 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
- 15/12 Calorie Row
- 20 Lunges
- 10 Windmills (each side)
- 10 Sots Presses
- 10 V-ups
Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)
Workout of the Day - Monday November 24, 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 Glute Bridges
- 20 Band Pull Aparts
- 15 Jump Squats
- 10 Kip Swings
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 4x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Pull-ups
- 20 Dumbbell Snatches (50/35)
- 30 Abmat Sit-ups
- 60 Double Unders
Workout of the Day - Saturday November 22, 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
- 20 Banded Face Pulls
- 20 Banded Good Mornings
Then w/ Empty Barbell:
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 10 Power Cleans (135/95)
- 20 Hollow Rocks
- 10 Front Squats (135/95)
- 20 Sprawls
- 10 Shoulders to Overhead (135/95)
- 1:00 Wall Sit
- 1:00 Plank
- 200m Run
Workout of the Day - Tuesday November 11, 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 Burpees
- 10 Tempo Goblet Squats
- 10 Dumbbell Push Presses
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 1x5 @ 70%
- 2x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Step-ups
- 10 Handstand Push-ups
- 200m Run
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 - Wednesday November 5, 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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 10 Single Arm Dumbbell Rows (each side)
- 15 Banded Pallof Presses (each side)
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 65%
Conditioning
3 Rounds for time:
- 9 Deadlifts (115/80)
- 9 Hang Power Cleans (115/80)
- 9 Front Squats (115/80)
- 9 Shoulders to Overhead (115/80)
- 400m Run
Workout of the Day - Monday October 27, 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 Banded Front Squats
- 10 Dumbbell Upright Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 High Plank Shoulder Taps
Strength
Front Squat:
- 15:00 to complete a 1RM
Conditioning
4 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Step-ups
Workout of the Day - Tuesday October 21, 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
- 10 Burpees
- 10 Step-ups (each side)
- 10 Kip Swings
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 85%
- 3x3 @ 75%
Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run
Workout of the Day - Saturday October 11, 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 Step-ups (each side)
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Conditioning
25 minute AMRAP:
- Run (100m, 200m, 300m, 400m, etc...)
- 10 Handstand Push-ups
- 10 Front Squats (135/95)
- 20 Ring Rows
- 20 Abmat Sit-ups
- 20 Walking Lunges
Increase the Run by 100m each round. Everything else stays the same.
Workout of the Day - Monday October 6, 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
- 15 Single Leg Glute Bridges (each side)
- 15 Hang Clean & Jerks w/ Empty Barbell
- 20 Banded Side Steps
- 10 Burpees
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 Calorie Row
Workout of the Day - Saturday September 27, 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 Inchworms
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Sots Presses
- 15 Sit-ups
Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row
Workout of the Day - Tuesday September 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
- 1:00 Row
- 10 Goblet Squats
- 10 Kip Swings
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Step-ups (each side)
Strength
Front Squat:
- Every 2:00 x 6 sets
- 4x5 @ 75%
- 2x3 @ 85%
Conditioning
3 Rounds for time:
- 3 Rounds of "Cindy"
- 6 Power Snatches (95/65)
- 6 Bar Facing Burpees
1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Workout of the Day - Wednesday September 17, 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 Cossack Squats
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 10 Ring Dips
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 75%
- 3x3 @ 85%
Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups
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