Workout of the Day - April 19, 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
- 400m Run
- 10 Inchworms
- 15 Kip Swings
- 15 Step Back Lunges (each side)
- 10 Sots Presses
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 10 Pull-ups
- 10 Ground to Overhead (95/65)
- 15 Hollow Rocks
- 20 Wall Balls
- 500m/400m Row
Workout of the Day - January 25, 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 minutes for quality:
- 10 Burpees
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
4 Rounds for time:
- 10 Chest to Bar Pull-ups
- 20 Lunges
- 10 Ground to Overhead (95/65)
- 1:00 Plank
- 500m/400m Row
Workout of the Day - October 29, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Single Leg Balance on Bosu/Balance Pad Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Ground to Overhead (75/55)
- 1 minute Box Jumps
- 1 minute Sumo Deadlift High Pulls (75/55)
- 1 minute Wall Balls
- 1 minute Calorie Row
- 1 minute Rest