Workout of the Day - June 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
- 10 Burpees
- 10 Romanian Deadlifts
- 10 Kip Swings
- 1:00 High Plank Shoulder Taps
- 1:00 Wall Sit
Conditioning
25 minute AMRAP:
- 10 Deadlifts (165/115)
- 200m Run
- 15 Toes to Bar
- 200m Run
- 20 Push-ups
- 200m run
Workout of the Day - May 27, 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 Good Mornings
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 2x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Push Presses (100/70)
- 20 Step-ups
- 10 Toes to Bar
- 500m/400m Row
Workout of the Day - May 20, 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 Band Pull Aparts
- 10 Tempo Hand Release Push-ups
- 20 Banded Side Steps
- 15 V-ups
Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 50%
- 1x10 @ 55%
- 2x10 @ 60%
Conditioning
4 Rounds for time:
- 400m Run
- 10 Power Cleans (95/65)
- 10 Toes to Bar
Workout of the Day - May 17, 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
- 400m Run
- 10 Inchworms
- 10 Kip Swings
- 1:00 Wall Sit
- 10 PVC Overhead Squats
Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 15 Burpees
- 15 Goblet Squats (55/35)
- 30/24 Calorie Row
Workout of the Day - May 9, 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
- 200m Run
- 10 Cossack Squats (each side)
- 10 Pallof Presses (each side)
- 15 PVC Overhead Squats
- 20 Dead Bugs
Strength
Pause Overhead Squat:
- 5x5 @ 60-70%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 21 Wall Balls
- 15 Burpees
- 9 Toes to Bar
- 100m Farmers Carry (55/35)
Workout of the Day - May 3, 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 Kip Swings
- 20 Banded Side Steps
- 10 PVC Overhead Squats
- 0:45 High Plank Shoulder Taps
Conditioning
5 Rounds for time:
- 10 Devil Presses (45/30)
- 20 Box Jumps/Step-ups
- 10 Toes to Bar
- 30/24 Calorie Row
Time cap = 30 minutes
Workout of the Day - April 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
- 200m Run
- 10 Single Arm Dumbbell Upright Rows (each side)
- 5 Inchworms
- 20 Banded Face Pulls
- 10 Sots Presses
Strength
Strict Press:
- 5x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
5 Round for time:
- Toes to Bar (3, 6, 9, 12, 15)
- Wall Balls (6, 12, 18, 24, 30)
- Run (100m, 200m, 300m, 400m, 500m)
Increase the Toes to Bar by 3, the Wall Balls by 6, and the Run by 100m each round
Time cap = 18 minutes
Workout of the Day - March 26, 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
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Step-ups (each side)
- 15 V-ups
- 10 PVC Overhead Squats
Strength
Push Press:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 20 Goblet Squats
- 15 Toes to Bar
- 20 Walking Lunges (weighted optional)
Every 3:00 minutes complete a 0:30 Plank (minutes 3, 6, 9, 12)
Workout of the Day - March 18, 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 Sots Presses
- 10 Step-ups
- 0:30 Dead Hang
- 1:00 Plank
Strength
Split Jerk:
- 5x3 @ 60-70%
- Rest 1:30 Between Sets
Conditioning
16 minute AMRAP:
- Wall Balls (5, 10, 15, 20, etc.)
- Burpees (5, 10, 15, 20, etc.)
- Toes to Bar (5, 10, 15, 20, etc.)
- 200m Run
Increase the Wall Balls, Burpees, and Toes to Bar by 5 reps each round. Run stays the same.
Workout of the Day - March 5, 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:
- 10 Inchworms
- 10 Sots Presses
- 20 Cossack Squats
Strength
Push Press:
- Every 2:00 x 5 sets
- 2x4 @ 75%
- 2x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 20 Kettlebell Swings (55/35)
- 20 Lunges
- 15 Toes to Bar
- 400m Run
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 18, 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
- 20/16 Calorie Row
- 15 Glute Bridges
- 15 Clam Shells (each side)
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Skill
Single Leg Squat:
- 3x10 Single Leg Touchdowns (each side)
- 3x10 Single Leg Step-ups (each side)
Conditioning
16 minute AMRAP:
- 15 Toes to Bar
- 20 Alternating Dumbbell Snatches (45/30)
- 400m Run
Workout of the Day - February 4, 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
Then, 3 Rounds of:
- 10 Goblet Squats
- 10 Single Arm Dumbbell Presses (each side)
Strength
Power Clean:
- Every 2:00 x 6 sets
- 3x3 @ 75%
- 3x2 @ 80%
Conditioning
3 Rounds for time:
- 30 Wall Balls
- 15 Toes to Bar
- 30/24 Calorie Row
Workout of the Day - January 29, 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
- 10 Burpees
- 10 Dislocators
- 10 Ground to Overhead w/ Empty Barbell
- 10 Overhead Squats w/ Empty Barbell
- 50 Single Unders
- 0:30 Plank
Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 2x4 @ 65%
- 1x3 @ 70%
Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 15 Toes to Bar
- 50 Double Unders
Workout of the Day - January 14, 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 Glute Bridges
- 5 Single Arm Ring Rows (each side)
- 10 V-ups
- 20 Band Pull Aparts
- 1:00 High Plank
Strength
Front Squat:
- Every 2:00 x 6 sets
- 2x5 @ 70%
- 2x5 @ 75%
- 2x5 @ 80%
Conditioning
9 minute AMRAP:
- 10 Kettlebell Swings (55/35)
- 10 Alternating Goblet Lunges (55/35)
- 10 Toes to Bar
Cool Down
- 800m Run
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 7, 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
- 10 Kip Swings
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:30 Hollow Hold
- 0:30 Plank
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
5 Rounds for time:
- 200m Run or 250m/200m Row
- 10 Toes to Bar
- 10 Power Cleans (95/65)
Time Cap = 16 minutes
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
Workout of the Day - December 19, 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
Warm-up
5 Minute EMOM:
- Minute 1: Air Squats
- Minute 2: Banded Passthrough
- Minute 3: Sit-Ups
- Minute 4: Banded Good Mornings
- Minute 5: Jumping Jacks
Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Deadlift
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
3 Rounds:
- 10 Dumbbell Power Snatches (50/35)
- 12 Goblet Squats
- 8 Toes to Bar
Rest 2 Minutes
3 rounds:
- 8 Dumbbell Power Snatches (50/35)
- 10 Goblet Squats
- 6 Toes to Bar
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
Workout of the Day - December 11, 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
Warm-up
5 Minutes:
- 10 Air Squats
- 5 Push-Ups
- 5 Hanging Knee Raises
- 10 PVC Pass-Throughs
Hang Squat Clean 4 - Practice
3 Rounds:
- Minute 1: Clean Grip Deadlift (8 reps)
- Minute 2: Clean Pulls (6 reps)
- Minute 3: Squat Clean + Front Squat (4+4 reps @65-70%)
- Minute 4: Rest
*Use 65-70% of 1 RM of your Clean
Wod
4 Rounds For Time:
- 20 Wall Balls
- 15 Push-Ups
- 10 Toes to Bar
Weight:
RX: 20/14 lbs (to a 10’/9’ target)
Scaled: 14/10 lbs (to a 9’/8’ target)
Beginner: 10/8 lbs (to an 8’ target)