Workout of the Day - Wednesday July 16, 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 Single Arm Dumbbell Overhead Presses (each side)
- 10 Step-ups (each side)
- 1:00 Plank
Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 65%
- 1x4 @ 70%
- 1x3 @ 75%
- 1x3 @ 80%
- 2x2 @ 85%
Conditioning
4 Rounds for time:
- Calorie Row (35/28, 30/24, 25/20, 20/16)
- Squat Cleans @ 60% (8, 7, 6, 5)
- 50 Double Unders
Workout of the Day - Saturday June 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
- 10 Step-ups (each side)
- 15 Push-ups
- 10 Sots Presses
- 1:00 Plank
Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.
Workout of the Day - January 18, 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
All w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Conditioning
25 minute AMRAP:
- 5 Squat Cleans (135/95)
- 5 Push Jerks (135/95)
- 200m Run
- 5 Wall Walks
- 20 Step-ups
- 200m Run
Workout of the Day - September 28, 2024
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 10 Walking Lunges
- 10 Single Leg V-Ups
- 10 Glute Bridges
WOD - Individual
25 Minute AMRAP:
- 10 Squat Cleans (135/95)
- 500/400 Meter Row
- 25 Sit-Ups
Goal: 5-6+ Rounds