Workout of the Day - June 10, 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
- 20/16 Calorie Row
- 20 Band Pull Aparts
- 15 Banded Pallof Presses (each side)
- 10 Romanian Deadlifts
- 10 Pause Front Squats
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%
Conditioning
3 Rounds for time:
- 20 Step-ups
- 20 Russian Kettlebell Swings (70/55)
- 20 Sit-ups
- 10 Power Cleans (100/70)
Workout of the Day - June 4, 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 PVC Overhead Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Plank
Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 60%
- 2x8 @ 65%
- 1x8 @ 70%
Conditioning
For time:
Buy-in = 400m Run
Then, 3 Rounds of:
- 10 Devil's Presses (50/35)
- 10 Power Cleans (100/70)
Buy-out = 400m Run
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 26, 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 Sprawls
- 20 Band Pull Aparts
- 15 Glute Bridges (each side)
- 20 Banded Side Steps
- 10 Sots Presses
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x10 @ 65%
Conditioning
For time:
Buy-in = 800m Run
Then, 5 Rounds of:
- 8 Power Cleans (100/70)
- 10 Burpees over Bar
Buy-out = 200m Run
Workout of the Day - May 20, 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
- 20 Band Pull Aparts
- 10 Tempo Hand Release Push-ups
- 20 Banded Side Steps
- 15 V-ups
Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 50%
- 1x10 @ 55%
- 2x10 @ 60%
Conditioning
4 Rounds for time:
- 400m Run
- 10 Power Cleans (95/65)
- 10 Toes to Bar
Workout of the Day - May 15, 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
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each leg)
- 10 Scap Pull-ups
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 12 Power Cleans (95/65)
- 12 Thrusters (95/65)
- 400m Run
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 17, 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 Sprawls
- 15 Single Leg Glute Bridges (each side)
- 15 Clam Shells (each side)
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- 3x4 @ 75%
- 3x4 @ 80%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Russian Kettlebell Swings (55/35)
- 100m Run
Rest 2:00
7 minute AMRAP:
- 10 Shoulders to Overhead (115/80)
- 20 Sit-ups
- 100m Run
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 - April 2, 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
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 0:30 Side Plank (each side)
- 10 PVC Overhead Squats
Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings
3 Sets:
- 10 Ring Dips
- 20 Ring Rows
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Hollow Rocks
- 20 Wall Balls
- 400m Run
Workout of the Day - March 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
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Push Presses
Strength
Power Clean + Hang Power Clean:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%
Conditioning
For time:
5 Rounds of:
- 6 Devil Presses (45/30)
- 12 Wall Balls
- 18 Abmat Sit-ups
Buy-out = 1000m/800m Row
Workout of the Day - March 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
- 12/10 Calorie Row
- 15 Banded Good Mornings
- 10 Burpees
- 20 Lunges
- 0:30 Side Plank (each side)
Strength
Pause Overhead Squat:
- 5x5 @ 55-60%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Pull-ups
- 20 Box Jumps/Step-ups
- 20/16 Calorie Row
Workout of the Day - March 20, 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
2 Sets:
- 5 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Pallof Presses (each side)
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:40
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x4 @ Slow as Possible
- Rest 1:00 Between Sets
Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 15 Sit-ups
- 200 Run
- 10 Push Jerks (95/65)
- 15 Hollow Rocks
- 200m Run
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 11, 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 Sots Presses
- 20 Cossack Squats
- 20 Dead Bugs
- 10 Burpees
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 2x(2+1) @ 80%
- 2x(1+1) @ 85%
- 4x(1+1) @ 90%
Conditioning
5 Rounds for time:
- 20 Wall Balls
- 10 Chest to Bar Pull-ups
- 200m Run
Workout of the Day - March 8, 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 minutes for quality:
- 10/12 Calorie Row
- 10 Suitcase Deadlifts (each side)
- 15 Air Squats
- 10 Kip Swings
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Abmat Sit-ups
- 350m/280m Row
- 10 Push Presses (95/65)
- 20 Goblet Squats (35/25)
- 350m/280m Row
Workout of the Day - February 24, 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
- 12/10 Calorie Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Step-ups (each side)
- 20 Russian Twists
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 2:00 x 7 sets
- 3x(2+2) @ 80%
- 3x(1+1) @ 90%
- 1x(6+1) @ 65%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 40 Double Unders
- 15 Wall Balls
- 5 Dumbbell Single Arm Shoulder to Overhead (each side) (50/35)
Workout of the Day - February 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
- 200m Run
- 20 Cossack Squats
- 10 Pallof Presses (each side)
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Side Plank Hip Touches (each side)
Strength
Back Squat:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 12 Power Cleans (95/65)
- 12 Shoulders to Overhead (95/65)
- 24 Sit-ups
- 500m/400m Row
Workout of the Day - February 17, 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
- 400m Run
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:20 Hanging Knee Tuck
Strength
Push Press:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
2 Round for Max Reps:
- 1:00 Power Cleans (95/65)
- 1:00 Sprawls
- 1:00 Box Jumps (step down)
- 2:00 Calorie Row
Workout of the Day - February 13, 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
- 15 Sprawls
- 15 Side Steps (each side)
- 15 Clam Shells (each side)
- 10 Dislocators
- 10 PVC Overhead Squats
Strength
Strict Press:
- 6x4 @ 75%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 20 Wall Balls
- 20 Sit-ups
Rest 2:00
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Burpees over Bar