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 - Saturday July 26, 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
- 15 Banded Good Mornings
- 10 Scap Pull-ups
- 15 Jump Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbs
- 20 Step-ups
- 10 Shoulders to Overhead (95/65)
- 25 Air Squats
- 20 Hand Release Push-ups
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 - 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 - May 21, 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 Inchworms
- 10 Step-ups (each leg)
- 15 Ring Rows
- 10 PVC Overhead Squats
- 10 Burpees
Strength
Overhead Squat:
- Every 1:30 x 5 sets
- 1x5 @ 50%
- 3x5 @ 60%
- 1x5 @ 50%
Conditioning
4 Rounds for time:
- 15 Front Squats (75/55)
- 15 Shoulders to Overhead (75/55)
- 20/16 Calorie Row
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 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 1, 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 Banded Good Mornings
- 10 Sots Presses
- 0:30 Hollow Hold
- 0:30 Shoulder Taps
Strength
Deadlift:
- 3x3 @ 80%
- 3x3 @ 85%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
15 minute EMOM:
- 1st minute = 16 Shoulders to Overhead
- 2nd minute = 16 Weighted Step-ups
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees
Pick a weight on the Shoulders to Overhead and Step-ups that you can complete 16 reps in a minute
Workout of the Day - March 17, 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
- 20/16 Calorie Row
- 10 Inchworms
- 15 Jump Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Shoulders to Overhead (115/80)
- 30 Walking Lunges (weighted optional)
- 500m/400m Row
Workout of the Day - March 3, 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
- 20 Glute Bridges
- 20 Band Pull Aparts
- 15 Side Plank Hip Touches (each side)
- 10 Sprawls
Skill
Double Unders:
Unbroken Double Under Attempts:
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold
Conditioning
5 Rounds for time:
- 24 Air Squats
- 16 Bar Facing Burpees
- 8 Shoulders to Overhead (95/65)
- 4 Thrusters (95/65)
Workout of the Day - February 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
- 12/10 Calorie Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Step-ups (each side)
- 20 Russian Twists
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 2:00 x 7 sets
- 3x(2+2) @ 80%
- 3x(1+1) @ 90%
- 1x(6+1) @ 65%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 40 Double Unders
- 15 Wall Balls
- 5 Dumbbell Single Arm Shoulder to Overhead (each side) (50/35)
Workout of the Day - February 21, 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
- 20 Cossack Squats
- 10 Pallof Presses (each side)
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Side Plank Hip Touches (each side)
Strength
Back Squat:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 12 Power Cleans (95/65)
- 12 Shoulders to Overhead (95/65)
- 24 Sit-ups
- 500m/400m Row