Workout of the Day - Thursday September 11, 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
- 1:00 Row
- 10 Step Back Lunges (each side)
- 10 Push-ups
- 10 Sots Presses
- 10 Hanging Knee Raises
Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x8 @ 65%
Conditioning
4 Rounds for time:
- 6 Chest to Bar Pull-ups
- 12 Thrusters (95/65)
- 24 Sit-ups
- 48 Double Unders
Workout of the Day - Wednesday September 3, 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
- 15/12 Calorie Row
- 15 PVC Overhead Squats
- 15 Dumbbell Floor Presses
- 20 Band Pull Aparts
- 20 Tibialis Raises
Strength
Strict Press:
- Every 2:00 x 6 sets
- 1x15 @ 45%
- 1x12 @ 55%
- 1x8 @ 65%
- 3x6 @ 70%
Conditioning
3 Rounds for time:
- 15 Thrusters (75/50)
- 15 Ring Rows
- 30 Abmat Sit-ups
- 60 Double Unders
Workout of the Day - Monday August 25, 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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 10 Tempo Hand Release Push-ups
- 20 V-ups
Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 70%
- 5 Seated Box Jumps after each set
Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups
Workout of the Day - Tuesday August 19, 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 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Hanging Knee Raise Hold
Strength
Power Clean + Split Jerk:
- Every 2:00 x 5 sets
- 5x(2+2) @ 70% of 1RM Power Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Workout of the Day - Saturday August 9, 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 Sprawls
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Wall Balls
- 0:30 Dead Hang
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 15 Burpees
- 20 Hollow Rocks
- 100m Farmers Carry (55/35)
- 200m Run
- 500m/400m Row
Workout of the Day - Wednesday July 2, 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
- 250m/200m Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Dead Bugs
- 0:45 Jump Rope
Strength
Bent Over Row:
- Every 1:30 x 6 sets
- 2x5 @ 60%
- 2x5 @ 65%
- 2x5 @ 70%
Conditioning
For time:
- 125 Double Unders
- 100/80 Calorie Row*
- 75 Abmat Sit-ups
- 50 Burpees
- 25 Dumbbell Thrusters (50/35)
Time cap = 20 minutes
*Row substitute = 1,300m Run
Workout of the Day - May 15, 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
- 200m Run
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each leg)
- 10 Scap Pull-ups
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 12 Power Cleans (95/65)
- 12 Thrusters (95/65)
- 400m Run
Workout of the Day - May 6, 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
- 200m Run
- 15 Dumbbell Bent Over Rows
- 10 Step-ups (each side)
- 10 Sots Presses
- 1:00 Plank
Strength
Split Jerk:
- 5x3 @ 70-80%
- Rest 1:30 Between Sets
Conditioning
7 Rounds for time:
- 10 Thrusters (95/65)
- 10 Bar Facing Burpees
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 12, 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
2 Sets:
- 1:00 Row
- 10 Sprawls
- 10 PVC Overhead Squats
- 20 Dead Bugs
Conditioning
8 Rounds for time:
- 10 Thrusters (75/50)
- 10 Push-ups
- 10/8 Calorie Row
- 100m Farmers Carry (55/35)
Time cap = 28 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 22, 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 Inchworms
- 20 Band Pull Aparts
- 20 Cossack Squats
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 10 Burpees over Bar
- 400m Run or 500m/400m Row
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
Workout of the Day - March 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
2 Sets:
- 200m Run
- 8 Tempo Goblet Squats
- 15 Banded Face Pulls
- 10 Dislocators
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
"Open 14.5"
21-18-15-12-9-6-3 reps for time:
- Thrusters (95/65)
- Bar Facing Burpees
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 - March 1, 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
- 500m/400m Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
- 20 High Plank Shoulder Taps
Conditioning
8 minute AMRAP:
- 10 Pull-ups
- 10 Front Squats (95/65)
- 100m Farmers Carry (55/35)
Rest 2:00
8 minute AMRAP:
- 10 Toes to Bar
- 10 Hang Power Cleans (95/65)
- 200m Run
Rest 2:00
8 minute AMRAP:
- 10 Bar Facing Burpees
- 10 Thrusters (95/65)
- 300m/240m Row
Workout of the Day - February 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
- 500m/400m Row
- 15 Medicine Ball Jump Squats
- 20 Banded Face Pulls
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 8 Weighted Step-ups (each side)
- 2nd 1:30 = 15 Side Plank Hip Touches (each side)
- 3rd 1:30 = 12 Tempo Floor Presses
- 4th 1:30 = 10-12 Band Assisted Strict Pull-ups
Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 100m Farmers Carry (55/35)
Workout of the Day - January 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
- 20/16 Calorie Row
- 5 Dumbbell Single Arm Overhead Squats (each side)
- 20 Glute Bridges
- 10 Sots Presses
Skill
Toes to Bar:
- 3x8-10 Strict Hanging Knee Raises
- 3x8-10 Kipping Knee to Elbows
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 16 Dumbbell Thrusters (35/25)
- 50 Double Unders
- 20 Step-ups
Workout of the Day - January 2, 2025
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
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-sit Hold
Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 5 sets
- 5x(1+2+1) @ 70% of 1RM Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Workout of the Day - December 31, 2024
New Year’s Eve - 12pm Class Only!
Warm-up
5 minutes:
- 250m Row
- 5 Inchworms
- 10 Kip Swings
- 15 Air Squats
12/31
For Time:
- 31 Push Presses (75/55)
- 31 Pull-Ups
- 31 Snatches (75/55)
- 31 Sit-Ups
- 31 Toes-to-Bars
- 31 Push-Ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges
- 31 Burpees
- 366 meter Row