Workout of the Day - Thursday July 24, 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
- 500m/400m Row
- 10 Inchworms
- 15 Wall Balls
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extensions
- 10 Tempo Barbell Romanian Deadlifts
- 30 Flutter Kicks (total)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 10 Weighted Step-ups (each side)
- 1:00 Plank
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 - Friday July 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 Tempo Push-ups
- 20 Banded Side Steps
- 50 Double Unders
- 10 Sots Presses
Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 3x5 @ 65%
Conditioning
21-15-9 reps for time:
- Handstand Push-ups
- Pull-ups
- Box Jumps/Step-ups
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 - Tuesday June 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
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Wall Sit
Accessory #1
3-4 Sets:
- 10 Strict Banded Pull-ups
- 15 Skull Cruches
- 10 Barbell Romanian Deadlifts
- 20 Heel Overs
Accessory #2
3-4 Sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Dumbbell Bicep Curls
- 10 Weighted Step-ups (each side)
- 1:00-1:30 Plank
Workout of the Day - June 14, 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
- 500m/400m Row
- 10 Deadlifts w/ Empty Barbell
- 10 Power Cleans w/ Empty Barbell
- 10 Push Presses w/ Empty Barbell
- 15 PVC Overhead Squats
- 15 V-ups
Conditioning
28 minute AMRAP:
- 5 Clean & Jerks (135/95)
- 300m Run
- 2 Rounds of "Cindy"
- 20 Sit-ups
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
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 24, 2025
Warm-up
- 200m Run
- 10 Inchworms
- 10 Step-ups (each leg)
- 10 Kip Swings
- 10 Sots Presses
“Murph”
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
Partition the Pull-ups, Push-ups, and Air Squats as needed
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 5, 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 10 PVC Overhead Squats
Strength
Hang Squat Clean:
- Every 1:30 x 6 sets
- 2x3 @ 65%
- 2x2 @ 75%
- 2x1 @ 85%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Air Squats
- 50 Double Unders
- 10 Push-ups
- 20 Lunges
- 250m/200m Row
Workout of the Day - May 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
- 200m Run
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Scap Pull-ups
- 15 V-ups
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 400m Run
Workout of the Day - April 29, 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
- 5 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 0:30 Side Plank (each side)
Strength
Push Press:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Conditioning
16 minute AMRAP:
- 20 Step-ups
- 15 Burpees
- 10 Pull-ups
- 200m Run
Workout of the Day - April 25, 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
- 10 Cossack Squats (each side)
- 10 Single Arm Dumbbell Upright Rows
- 20 Air Squats
- 15 Kip Swings
Strength
Back Squat:
- 3x5 @ 75%
- 3x5 @ 80%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 100m Farmers Carry (55/35)
Workout of the Day - April 23, 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 Cossack Squats (each side)
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Goblet Squats
- 1:00 Plank
Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)
Conditioning
15-25-35-25-15 reps for time:
- Wall Balls
200m Run after each round
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 - April 10, 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
- 15 Banded Good Mornings
- 10 Pallof Presses (each side)
- 0:30 Hollow Hold
- 1:00 Plank
Strength
Snatch Grip Deadlift:
- 5x5 @ Moderate Weight
Conditioning
For time:
Buy-in = 500m/400m Row
Then, 4 Rounds of:
- 12 Pull-ups
- 12 Burpees
- 24 Walking Lunges
Buy-out = 500m/400m Row
Workout of the Day - April 7, 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
- 20/16 Calorie Row
- 20 Walking Lunges
- 10 Single Leg Glute Bridges (each side)
- 20 High Plank Shoulder Taps
- 20 Band Pull Aparts
Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)
Accessory
3 Sets:
- 20 Calf Raises
- 20 Dumbbell Skull Crushers
- 15 V-ups
- 1:00 Wall Sit
- 1:00 Plank
Workout of the Day - April 4, 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
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 10 Sots Presses
- 1:00 Plank
Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%
Conditioning
16 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 200m Run
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