Workout of the Day - Tuesday October 28, 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 Inchworms
- 15 Thrusters w/ Empty Barbell
- 20 Banded Face Pulls
- 20 Tibialis Raises
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Weighted Step Back Lunges (each side)
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 V-Ups
Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 20 Weighted Calf Raises
- 10 Barbell Bicep Curls
- 0:45 Side Plank (each side)
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 - Wednesday October 15, 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 Toes Elevated Romanian Deadlifts
- 10 Tempo Push-ups
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Ring Rows
Strength
Snatch Balance:
- Every 1:30 x 5 sets
- 5x3 @ Light Weight
Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 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 - Wednesday October 1, 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
- 10 Burpees
- 20 Band Pull Aparts
- 15 Goblet Squats
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches
Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks
Workout of the Day - Monday September 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 Inchworms
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 10 Sots Presses
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x5 @ 55%
- 2x4 @ 65%
- 2x3 @ 70%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Lunges
- 50 Double Unders
Workout of the Day - Saturday September 20, 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
- 10 Burpees
- 10 Scap Pull-ups
- 10 Goblet Squats
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 10 Hang Power Snatches (95/65)
- 15 Hand Release Push-ups
- 20 Air Squats
- 25 Sit-ups
- 10 Hang Power Cleans (135/95)
- 15 Pull-ups
- 20 Walking Lunges
- 25 Hollow Rocks
Only use one barbell during the workout. Change weights when needed.
Workout of the Day - Monday September 8, 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 Sots Press
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Clam Crunches
Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
Conditioning
15 minute AMRAP:
- 400m Run
- 20 Walking Lunges
- 10 Pull-ups
Workout of the Day - Thursday September 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
- 10 Burpees
- 20 Air Squats
- 10 Kip Swings
- 10 Step-ups (each side)
- 20 Band Pull Aparts
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Step Back Lunges (each side)
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank
Workout of the Day - Wednesday August 20, 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 Inchworms
- 20 Air Squats
- 20 Push-ups
- 20 Sit-ups
Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Single Arm Dumbbell Overhead Press (each side)
- 15 Step Back Lunges (each side)
- 1:00 Dead Hang
Accessory #3
3 Sets:
- 15 Tempo Clam Crunches
- 1:00 Plank
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 - Thursday August 14, 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 Burpees
- 10 Hanging Knee Raises
- 20 Cossack Squats
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)
Workout of the Day - Tuesday August 5, 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
- 200m Run
- 10 Inchworms
- 10 Thrusters w/ Empty Barbell
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 0:30-0:45 Hollow Hold
Accessory #2
3 Sets:
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Hammer Curls
- 10 Weighted Single Leg Romanian Deadlifts (each side)
- 1:00-1:30 Plank
Workout of the Day - Thursday July 31, 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 Sots Presses
- 20 Banded Good Mornings
- 15 Scap Pull-ups
- 20 Candlestick Toe Touches
Strength
Snatch Grip Deadlift:
- Every 2:00 x 6 sets
- 6x3 @ 75%
Conditioning
6 rounds for time:
- 10 Pull-ups
- 15 Hand Release Push-ups
- 20 Walking Lunges
Workout of the Day - Wednesday July 23, 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 Overhead Squats
- 10 Scap Pull-ups
- 1:00 Wall Sit
- 15 Sit-ups
Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 2x5 @ 65%
- 3x3 @ 70%
Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 20 Walking Lunges
- 20 Hollow Rocks
- 10 Handstand Push-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 - 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 - Thursday July 3, 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 Inchworms
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 10 Kip Swings
- 10 Step-ups (each side)
Accessory #1
3 Sets:
- 15 Band Assisted Strict Pull-ups
- 15 Close Grip Push-ups
- 15 Barbell Good Mornings
Accessory #2
3 Sets:
- 15 Tempo Dumbbell Bench/Floor Presses
- 10 Barbell Bicep Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30-1:00 Hollow Hold
Workout of the Day - Friday June 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
- 1:00 Row
- 10 Sots Presses
- 20 Banded Good Mornings
- 6 Strict Ring Dips w/ pause at top
- 15 Hollow Rocks
Strength
Snatch Grip Deadlift:
- Every 2:00 x 5 sets
- 5x5 @ Moderate Weight
Conditioning
3 Rounds for time:
- 40/32 Calorie Row*
- 30 Lunges
- 15 Handstand Push-ups
*Row substitute = 500m Run each round
Workout of the Day - June 13, 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 Burpees
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Plank
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%
Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches (45/30)
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row