Workout of the Day - Saturday September 13, 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
- 10 Burpees
- 20 Banded Good Mornings
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
25 minute AMRAP:
- 5 Deadlifts (245/175)
- 15 Dumbbell Floor Presses (50/35)
- 25 Wall Balls
- 15 Toes to Bar
- 25 Abmat Sit-ups
- 400m Run
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 - Saturday September 6, 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
- 500m/400m Row
- 20 Banded Good Mornings
- 15 Tempo Push-ups
- 1:00 Wall Sit
- 1:00 Dead Hang
Conditioning
25 minute AMRAP:
- 15 Kettlebell Deadlifts (55/35)
- 20 Burpees
- 25 Air Squats
- 100m Farmers Carry (55/35)
- 200m Run
Workout of the Day - Tuesday September 2, 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 Single Arm Dumbbell Presses (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sots Presses
- 20 Dead Bugs
Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ Moderate Weight
Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run
Workout of the Day - Saturday August 30, 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 Kip Swings
- 15 Single Leg Glute Bridges (each side)
- 15 Tempo Push-ups
- 10 Step-ups (each side)
- 0:30 Side Plank (each side)
Conditioning
28 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Toes to Bar
- 20 Goblet Squats (55/35)
- 20 Burpees
- 30 Clam Crunches
- 400m Run
Workout of the Day - Thursday August 28, 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
- 0:30 Dead Hang
- 10 Single Leg Romanian Deadlifts (each side)
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 400m Run
Workout of the Day - Friday August 22, 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 Ring Rows
- 15 Push-ups
- 10 Step-ups (each side)
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 45%
- 1x8 @ 55%
- 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 200m Run
- 15 Dumbbell Floor Presses (35/25)
- 20 Hollow Rocks
- 15 Wall Balls
Workout of the Day - Tuesday August 19, 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 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Hanging Knee Raise Hold
Strength
Power Clean + Split Jerk:
- Every 2:00 x 5 sets
- 5x(2+2) @ 70% of 1RM Power Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Workout of the Day - Friday August 15, 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 Glute Bridges
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses
Strength
Back Squat:
- Every 3:00 x 5 sets
- 5x10 @ 55%
Conditioning
4 Rounds for time:
- 200m Run
- 2 Rope Climbs
- 10 Power Cleans (115/80)
Workout of the Day - Tuesday August 12, 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 Goblet Squats
- 10 Supermans
- 20 Band Pull Aparts
- 20 Clam Crunches
Strength
Deadlift:
- Every 4:00 x 4 sets
- 4x7 @ 65%
- 5 Seated Box Jumps after each set
Conditioning
12 minute AMRAP:
- 300m Run
- 15 Dumbbell Floor Press (45/30)
- 10 Chest to Bar Pull-ups
Workout of the Day - Saturday August 9, 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 Sprawls
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Wall Balls
- 0:30 Dead Hang
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 15 Burpees
- 20 Hollow Rocks
- 100m Farmers Carry (55/35)
- 200m Run
- 500m/400m Row
Workout of the Day - Wednesday August 6, 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
- 15 Empty Barbell Strict Presses in Split Stance
- 10 Step-ups (each side)
- 20 Banded Face Pulls
- 20 Sit-ups
Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 65%
- 2x3 @ 70%
- 3x3 @ 75%
Conditioning
3 Rounds for time:
- 400m Run
- 15 Power Cleans (115/80)
- 15 Pull-ups
Workout of the Day - Friday August 1, 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 Step Back Lunges (each side)
- 10 Hanging Knee Raises
- 15 Banded Clam Shells (each side)
- 15 Hand Release Push-ups
Strength
Front Squat:
- Every 1:30 x 5 sets
- 5x5 @ 70%
Conditioning
15 minute AMRAP:
- 200m Run
- 15 Toes to Bar
- 15 Burpees
Workout of the Day - Monday July 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
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Empty Barbell Strict Presses in Split Stance
- 15 Goblet Squats
- 20 Band Pull Aparts
Strength
Split Jerk:
- Every 2:00 x 6 sets
- 1x3 @ 60%
- 2x3 @ 65%
- 3x3 @ 70%
Conditioning
7 Rounds for time:
- 200m Run
- 3 Power Cleans (155/105)
- 3 Front Squats (155/105)
- 3 Shoulders to Overhead (155/105)
Workout of the Day - Friday July 25, 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 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 15 V-ups
Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%
Conditioning
15 minute AMRAP:
- 10 Power Snatches (95/65)
- 15 Burpees over Bar
- 200m Run
Workout of the Day - Tuesday July 22, 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 Dumbbell Presses (each side)
- 10 Step-ups (each side)
- 10 Sots Presses
- 20 Clam Crunches
Strength
Strict Press:
- 10:00 to complete a 2RM
Conditioning
For time:
- 800m Run
- 50 Wall Balls
- 20 Deadlifts (185/135)
- 50 Wall Balls
- 800m Run
Time cap = 18 minutes
Workout of the Day - Friday July 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
- 200m Run
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Strict Pull-ups
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%
Conditioning
4 Rounds for time:
- 400m Run
- 8 Power Cleans (100/70)
- 8 Handstand Push-ups
Workout of the Day - Monday July 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 Single Leg Glute Bridges (each side)
- 0:30 Dead Hang
- 10 Single Arm Bottom-up Kettlebell Presses (each side)
- 10 Step-ups (each side)
Strength
Back Squat:
Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 65%
- 1x2 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%
Conditioning
16 minute AMRAP:
- 14 Dumbbell Snatches (45/30)
- 18 Push-ups
- 22 Weighted Step-ups
- 26 Abmat Sit-ups
- 300m run
Workout of the Day - Thursday July 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
- 10 Inchworms
- 10 Half Kneeling Single Arm Dumbbell Presses (each side)
- 15 Jump Squats
- 20 Mountain Climbers
Strength
Strict Press:
- 10:00 to complete a 3RM
Conditioning
For time:
3 Rounds of:
- 300m Run
- 10 Shoulders to Overhead (115/80)
Then, 3 Rounds of:
- 300m Run
- 10 Bar Facing Burpees
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