Workout of the Day - Wednesday December 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
- 10 Sprawls
- 10 Cossack Squats
- 10 Ring Rows
- 10 Goblet Squats
- 0:30 Handstand
Strength
Squat Clean + Split Jerk:
- Every 2:00 x 5 sets
- 2x(2+1) @ 75%
- 3x(2+1) @ 80%
Conditioning
3 Rounds for time:
- 15 Hand Release Push-ups
- 15 Thrusters (95/65)
- 100m Farmers Carry (55/35)
- 500m/400m Row
Workout of the Day - Monday December 8, 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 Burpees
- 20 Ring Rows
- 20 Step-ups
- 20 Dead Bugs
Strength
Push Press:
- Every 2:00 x 5 sets
- 5x5 @ 80%
Conditioning
16 minute AMRAP:
- 20/16 Calorie Row
- 10 Shoulders to Overhead (95/65)
- 20 Step-ups
- 20 Sit-ups
Workout of the Day - Friday December 5, 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
- 20 Lunges
- 10 Windmills (each side)
- 10 Sots Presses
- 10 V-ups
Strength
Front Squat:
Every 2:00 x 5 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
For time:
- 50/40 Calorie Row
- 6 Rope Climbs
- 20 Power Clean & Jerks (135/95)
- 40 Weighted Step-ups (25/20)
Workout of the Day - Tuesday December 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
- 10 Dumbbell Curl to Overhead Presses
- 10 Step-ups (each side)
- 20 Band Pull Aparts
Strength
Push Press:
- Every 2:00 x 4 sets
- 4x6 @ 75%
Conditioning
15 minute AMRAP:
- 21/17 Calorie Row
- 15 Wall Balls
- 9 Burpees
Workout of the Day - Tuesday November 25, 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 Inchworms
- 10 Step Back Lunges (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Candlestick Toe Touches
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x3 @ 75%
- 1x2 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 15 Burpees
Workout of the Day - Thursday November 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
- 15/12 Calorie Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 L-Sit Hold
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/25)
- 40 Double Unders
Workout of the Day - Tuesday November 18, 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 Step-ups (each side)
- 20 Banded Face Pulls
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 1x3 @ 75%
- 3x3 @ 80%
Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 10 Pull-ups
- 20 Walking Lunges
- 500m/400m Row
Workout of the Day - Saturday November 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
- 10 Burpees
- 15 Dumbbell Thrusters
- 10 Suitcase Deadlifts (each side)
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps
Conditioning
30 minute AMRAP:
- 10 Deadlifts @ 50% of 1RM
- 20 Sit-ups
- 10 Devil Presses (45/30)
- 20 Air Squats
- 10 Handstand Push-ups
- 400m Run
- 500/400m Row
Workout of the Day - Friday November 14, 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 Goblet Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Kip Swings
Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 65%
- 1x3 @ 70%
- 3x3 @ 75%
Conditioning
For time:
- 1000m Row
- 40 Burpees
- 30 Toes to Bar
- 20 Squat Cleans (135/95)
Workout of the Day - Monday November 10, 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
- 20 Band Pull Aparts
- 20 Banded Side Steps (each side)
- 10 Empty Barbell Strict Presses in Split Stance
- 10 Hanging Knee Raises
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 5x3 @ 75%
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row
Workout of the Day - Saturday November 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
- 500m/400m Row
- 15 Kip Swings
- 15 Goblet Squats
- 10 Dumbbell Deadlifts
- 10 Dumbbell Hang Cleans
- 10 Dumbbell Push Presses
Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Step-ups
- 20 Wall Balls
- 20 Dumbbell Snatches
- 500m/400m Row
Workout of the Day - Tuesday November 4, 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 Single Arm Bottom Up Kettlebell Presses (each side)
- 20 Banded Side Steps
- 15 Clam Crunches
- 20 Heel Overs
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x10 @ 65%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches
Workout of the Day - Friday October 31, 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
- 15/12 Calorie Row
- 10 Tempo Goblet Squats
- 20 Banded Face Pulls
- 15 Sit-ups
- 15 Hanging Knee Raises
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(1+1) @ 85%
Conditioning
For time:
- 50/40 Calorie Row
- 40 Wall Balls
- 30 Sit-ups
- 20 Pull-ups
- 30 Sit-ups
- 40 Wall Balls
- 50/40 Calorie Row
Workout of the Day - Wednesday October 29, 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 Suitcase Deadlifts (each side)
- 10 Single Arm Dumbbell Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 55%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 15 Goblet Squats (45/30)
- 15 Hand Release Push-ups
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)