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 - Saturday July 12, 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
- 10 Step-ups (each side)
- 20 Band Pull Aparts
- 10 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Conditioning
24 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 18 Wall Balls
- 3rd minute = 21 Sit-ups
- 4th minute = 1 Round of "DT"
- 5th minute = Rest
1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks.
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.
Workout of the Day - Monday July 7, 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
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 3x3 @ 70%
- 3x3 @ 75%
Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Sit-ups
- 10 Burpees
Workout of the Day - Friday July 4, 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
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run
Workout of the Day - Saturday June 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
- 10 Inchworms
- 10 Step-ups (each side)
- 15 Kip Swings
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Toes to Bar
- 15/12 Calorie Row
- 20 Sprawls
- 25 Wall Balls
- 30 Sit-ups
Workout of the Day - Tuesday June 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
- 1:00 Row
- 1:00 Wall Sit
- 15 Push-ups
- 0:20 L-Sit Hang
- 10 Single Leg Glute Bridges (each side)
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 80%
- 1x4 @ 85%
Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Weighted Step-ups
- 25 Sit-ups
- 500m/400m Row
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 10, 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
- 20/16 Calorie Row
- 20 Band Pull Aparts
- 15 Banded Pallof Presses (each side)
- 10 Romanian Deadlifts
- 10 Pause Front Squats
Strength
Strict Press:
- Every 2:00 x 4 sets
- 4x8 @ 70%
Conditioning
3 Rounds for time:
- 20 Step-ups
- 20 Russian Kettlebell Swings (70/55)
- 20 Sit-ups
- 10 Power Cleans (100/70)
Workout of the Day - May 19, 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
- 15 Single Leg Glute Bridges (each side)
- 15 Paloff Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 1x4 @ 75%
Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 15 Burpees
- 20 Lunges
- 20 Sit-ups
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 - April 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
- 10 Inchworms
- 15 PVC Overhead Squats
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 20 Dead Bugs
Conditioning
8 minute AMRAP:
- 15 Dumbbell Front Squats (35/25)
- 15 Push-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Push Presses (35/25)
- 15 Box Jumps/16 Step-ups
- 250m/200m Row
Rest 2:00
8 minute AMRAP:
- 15 Dumbbell Thrusters (35/25)
- 15 Sit-ups
- 250m/200m Row
Workout of the Day - April 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
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 10 Sots Presses
- 0:30 Hollow Hold
Skill
Turkish Get-up:
- 5x2 (each side)
Conditioning
16 minute AMRAP:
- 10 Hang Power Cleans (95/65)
- 10 Push Jerks (95/65)
- 20 Sit-ups
- 30/24 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 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 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
- 20/16 Calorie Row
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Conditioning
5 Rounds for time:
- 10 Overhead Squats (95/65)
- 10 Bar Facing Burpees
- 20 Sit-ups
- 100m Farmers Carry (55/35)
- 250m/200m Row
Time cap = 30 minutes
Workout of the Day - March 31, 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
- 20/16 Calorie Row
- 10 Dumbbell Single Arm Upright Rows (each side)
- 15 Goblet Squats
- 8 Half Kneeling Kettlebell Bottom Up Presses (each side)
- 8 Hanging Leg Raises
Strength
Strict Press:
- 6x4 @ 80%
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time
- 15 Thrusters (95/65)
- 25 Sit-ups
- 500/400m Row
Workout of the Day - March 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
2 Sets:
- 5 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Pallof Presses (each side)
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:40
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x4 @ Slow as Possible
- Rest 1:00 Between Sets
Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 15 Sit-ups
- 200 Run
- 10 Push Jerks (95/65)
- 15 Hollow Rocks
- 200m Run
Workout of the Day - March 13, 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
- 20/16 Calorie Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Toes Elevated Romanian Deadlifts
- 0:30 Hollow Hold
Strength
Strict Press:
- 3x10 @ 60-65%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Thrusters (95/65)
- 20 Sit-ups
- 500/400m Row