Workout of the Day - Tuesday October 28, 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 Inchworms
- 15 Thrusters w/ Empty Barbell
- 20 Banded Face Pulls
- 20 Tibialis Raises
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Weighted Step Back Lunges (each side)
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 V-Ups
Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 20 Weighted Calf Raises
- 10 Barbell Bicep Curls
- 0:45 Side Plank (each side)
Workout of the Day - Tuesday October 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
- 200m Run
- 10 Inchworms
- 10 Scap Pull-ups
- 10 Step-ups (each side)
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 10 Barbell Good Mornings
- 20 Candle Stick Toe Touches
Accessory #2
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 1:00 Plank
Workout of the Day - Tuesday September 16, 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:
- 250m/200m Row
- 10 Burpees
- 10 Thrusters w/ Empty Barbell
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - Tuesday August 26, 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
- 500m/400m Row
- 10 Barbell Thrusters
- 10 Burpees
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 15 Bench/Floor Presses
- 15 Hammer Bicep Curls
- 15 Stability Ball Hamstring Curls
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 15 Ring Rows
- 15 Dumbbell Lateral Raises
- 10 Weighted Step-ups (each side)
- 0:30 Side Plank (each side)
Workout of the Day - December 26, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - December 3, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 15 Plate Pinch Bench/Floor Press
- 12 Hammer Bicep Curls
- 15 Rower Hamstring Slides
- 0:30 Hollow Hold
Accessory #2
3-4 Sets:
- 15 Band Pull Aparts
- 12 Dumbbell Side Raises
- 15 Banded Side Steps (each side)
- 0:30 Side Plank (each side)