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 - Thursday October 23, 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
- 15/12 Calorie Row
- 10 Lunges (each side)
- 10 Hanging Knee Raises
- 20 Banded Good Mornings
- 20 Banded Face Pulls
Strength
Back Squat:
- Every 1:30 x 5 sets
- 5x6 @ 65%
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 15 Chest to Bar Pull-ups
- 500m/400m Row
Workout of the Day - Monday October 20, 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 Cossack Squats (each side)
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Banded Good Mornings
- 20 Band Pull Aparts
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 85%
- 5 Seated Box Jumps after each set
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders
Workout of the Day - Friday October 17, 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
- 15/12 Calorie Row
- 15 Goblet Squats
- 20 Band Pull Aparts
- 30 Single Unders
- 16 Starfish Crunches
Strength
Back Squat:
- 15:00 to complete a 1RM
Conditioning
15 minute AMRAP:
- 20 Dumbbell Snatches (35/25)
- 20/16 Calorie Row
- 15 Medicine Ball Cleans
- 15 Hollow Rocks
- 50 Double Unders
Workout of the Day - Monday October 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
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Step Back Lunges (each side)
- 10 Ring Rows
- 20 Hollow Rocks
Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 75%
- 3x3 @ 85%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups
Workout of the Day - Friday October 10, 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
- 10 Inchworms
- 15 Pallof Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 5x5 @ Light-Moderate Weight
Conditioning
4 Rounds for time:
- 250m/200m Row
- 12 Deadlifts (135/95)
- 9 Hang Power Cleans (135/95)
- 6 Shoulders to Overhead (135/95)
Workout of the Day - Monday October 6, 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
- 15/12 Calorie Row
- 15 Single Leg Glute Bridges (each side)
- 15 Hang Clean & Jerks w/ Empty Barbell
- 20 Banded Side Steps
- 10 Burpees
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 Calorie Row
Workout of the Day - Friday October 3, 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 Tempo Push-ups
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Clam Crunches
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 50%
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 2x4 @ 75%
Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 10 Chest to Bar Pull-ups
- 20/16 Calorie Row
Workout of the Day - Tuesday September 30, 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
- 200m Run
- 20 Banded Good Mornings
- 10 Sprawls
- 20 Banded Side Steps
- 10 Banded Face Pulls
Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50%
Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row
Workout of the Day - Saturday September 27, 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
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Sots Presses
- 15 Sit-ups
Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row
Workout of the Day - Wednesday September 24, 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
- 200m Run
- 10 Burpees
- 15 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)
Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight
Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups
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 - Friday September 19, 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
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 20 Heel Overs
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 75%
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row
Workout of the Day - Wednesday September 17, 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
- 20 Cossack Squats
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 10 Ring Dips
Strength
Front Squat:
- Every 2:00 x 6 sets
- 3x6 @ 75%
- 3x3 @ 85%
Conditioning
16 minute AMRAP:
- 500m/400m Row
- 40 Double Unders
- 20 Abmat Sit-ups
- 10 Handstand Push-ups
Workout of the Day - Friday September 12, 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 Suitcase Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 20 Air Squats
- 10 Strict Ring Dips
Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%
Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row
Workout of the Day - Friday September 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
- 200m Run
- 15 Barbell Upright Rows
- 20 Walking Lunges
- 16 Starfish Crunches
- 10 Sots Presses
Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 80%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups
Workout of the Day - Monday September 1, 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
- 20 Banded Side Steps
- 15 Dumbbell Bent Over Rows
- 10 Goblet Squats
- 1:00 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x2 @ 80%
Conditioning
16 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Burpees
- 500m/400m Row
Workout of the Day - Friday August 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
- 15/12 Calorie Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 50 Single Unders
- 1:00 Plank
Strength
Power Clean + Power Jerk:
- Every 1:30 x 7 sets
- 7x(2+2) @ 75%
Conditioning
3 Rounds for time:
- 80 Double Unders
- 40 Wall Balls
- 20/16 Calorie Row
Workout of the Day - Monday August 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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 10 Tempo Hand Release Push-ups
- 20 V-ups
Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 70%
- 5 Seated Box Jumps after each set
Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups
Workout of the Day - Saturday August 16, 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
- 1:00 Row
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 500m/400m Row
- 16 Toes to Bar
- 16 Step-ups
- 8 Handstand Push-ups
- 60 Double Unders