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 11, 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
- 1:00 Row
- 15 Goblet Squats
- 15 Push-ups
- 15 V-ups
- 1:00 Dead Hang
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
17 minute AMRAP:
- 8 Handstand Push-ups
- 100m Farmers Carry (55/35)
- 16 Ball Slams (20/14)
- 200m Run
Workout of the Day - June 7, 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
- 10 Burpees
- 10 Romanian Deadlifts
- 10 Kip Swings
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Conditioning
25 minute AMRAP:
- 10 Deadlifts (165/115)
- 200m Run
- 15 Toes to Bar
- 200m Run
- 20 Push-ups
- 200m run
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 29, 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 PVC Overhead Squats
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x2 @ 65%
- 2x2 @ 70%
- 2x1 @ 75%
Conditioning
3 Rounds for time:
- 400m Run
- 25 Wall Balls
- 15 Burpees
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 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 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 13, 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
2 Sets:
- 200m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 PVC Overhead Squats
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:45
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x5 @ Slow as Possible
- Rest 1:00 Between Sets
- Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Burpees
- 200m Run
Workout of the Day - May 10, 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
- 250m/200m Row
- 10 Inchworms
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Upright Rows (each side)
Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses (45/30)
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
- 20 Ball Slams
- 20 Sit-ups
- 250m/200m Row
Workout of the Day - May 7, 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 Inchworms
- 20 Banded Side Steps
- 10 Strict Ring Dips
- 20 Flutter Kicks
Strength
Back Squat:
- 5x5 @ 80%
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Sit-ups
- 20 Dumbbell Snatches (50/35)
- 400m Run
Time cap = 18 minutes
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 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 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 14, 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 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
Strength
Split Jerk:
- 5x3 @ 65-75%
- Rest 1:30 Between Sets
Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Dumbbell Front Rack Lunges (35/25)
- 30 Sit-ups
- 400m 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 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
- 200m Run
- 10 Single Arm Dumbbell Upright Rows (each side)
- 5 Inchworms
- 20 Banded Face Pulls
- 10 Sots Presses
Strength
Strict Press:
- 5x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
5 Round for time:
- Toes to Bar (3, 6, 9, 12, 15)
- Wall Balls (6, 12, 18, 24, 30)
- Run (100m, 200m, 300m, 400m, 500m)
Increase the Toes to Bar by 3, the Wall Balls by 6, and the Run by 100m each round
Time cap = 18 minutes