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
Workout of the Day - May 12, 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 Sprawls
- 15 Goblet Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (50/35)
- 20 Step-ups
- 500m/400m Row
Workout of the Day - May 1, 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
- 5 Inchworms
- 15 Goblet Squats
- 15 Dumbbell Z Presses
- 5 Renegade Rows (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Push Jerks (115/80)
- 20 Abmat Sit-ups
- 500m/400m Row
Workout of the Day - April 26, 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 Inchworms
- 15 PVC Overhead Squats
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Dead Bugs
Conditioning
8 minute AMRAP:
- 15 Dumbbell Front Squats (35/25)
- 15 Push-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Push Presses (35/25)
- 15 Box Jumps/16 Step-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Thrusters (35/25)
- 15 Sit-ups
- 250m/200m Row
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 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
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Kip Swings
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 3x5 @ 70%
- 2x5 @ 75%
Conditioning
2 Rounds for time:
- 15 Power Cleans (115/80)
- 200m Run
- 15 Shoulders to Overhead (115/80)
- 200m Run
- 30 Sit-ups
- 200m Run
Workout of the Day - March 27, 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 Cossack Squats (each side)
- 10 Single Arm Dumbbell Presses (each side)
- 20 Banded Side Steps
- 20 Band Pull Aparts
Strength
Front Squat:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
2 Rounds for time:
- 10 Handstand Push-ups
- 200m Run
- 20 Burpees
- 200m Run
- 30 Kettlebell Swings
- 200m Run
Workout of the Day - March 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
- 20/16 Calorie Row
- 10 Inchworms
- 15 Jump Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Shoulders to Overhead (115/80)
- 30 Walking Lunges (weighted optional)
- 500m/400m Row
Workout of the Day - March 15, 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:
- 1:00 Row
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 400m Run
- 20 Ring Rows
- 20 Step-ups
- 20 Push-ups
- 400m Run
Time cap = 30 minutes
Workout of the Day - March 6, 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 Air Squats
- 15 Banded Clam Shells (each side)
- 20 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Accessory
3 Sets:
- 15 Dumbbell Z Presses
- 10 Romanian Deadlifts
3 Sets:
- 15 Banded Tricep Push-downs
- 20 Dead Bugs
- 1:00 Plank
Workout of the Day - March 1, 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
- 500m/400m Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
- 20 High Plank Shoulder Taps
Conditioning
8 minute AMRAP:
- 10 Pull-ups
- 10 Front Squats (95/65)
- 100m Farmers Carry (55/35)
Rest 2:00
8 minute AMRAP:
- 10 Toes to Bar
- 10 Hang Power Cleans (95/65)
- 200m Run
Rest 2:00
8 minute AMRAP:
- 10 Bar Facing Burpees
- 10 Thrusters (95/65)
- 300m/240m Row
Workout of the Day - February 25, 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
2 Sets:
- 10 Sprawls
- 10 Goblet Squats
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x4 @ 70%
Conditioning
For time:
30-20-10 reps of:
- Kettlebell Swings (55/35)
- Burpees
400m Run after each round
Workout of the Day - February 12, 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 Step-ups
- 15 V-ups
- 10 Goblet Squats
- 10 Sots Presses
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (55/35)
- 3 Rope Climbs
Workout of the Day - February 8, 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 minutes for quality:
- 15/12 Calorie Row
- 15 Band Pull Aparts
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 400m Run
- 15 Ring Rows
- 25 Clam Crunches
- 15 Front Squat (95/65)
- 20 Alternating Dumbbell Snatches (35/25)
Workout of the Day - February 3, 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
- 12/10 Calorie Row
- 20 Glute Bridges
- 20 Band Pull Aparts
- 10 Dislocators
- 10 PVC Overhead Squats
Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 65%
- 1x5 @ 75%
- 1x4 @ 80%
- 1x4 @ 85%
Accessory
3 Sets:
- 10 Romanian Deadlifts (Light/Moderate Weight)
- 10 Strict Presses (Light/Moderate Weight)
- 20 Banded Side Steps (each side)
- 20 Hammer Bicep Curls