Workout of the Day - Tuesday November 4, 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 Arm Bottom Up Kettlebell Presses (each side)
- 20 Banded Side Steps
- 15 Clam Crunches
- 20 Heel Overs
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x10 @ 65%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches
Workout of the Day - Wednesday July 9, 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
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 15 Push-ups
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 15 Dumbbell Bench/Floor Presses
- 15 Dumbbell Bicep Curls
- 20 Weighted Calf Raises
- 20 Starfish Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Rear Delt Flies
- 15 Single Arm Dumbbell Overhead Tricep Extensions (each side)
- 20 Tibialis Raises
- 50m Suitcase Carry (each side)