Workout of the Day - May 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
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 15 Single Leg Glute Bridges (each side)
- 0:30 Ring L-Sit
Strength
Deadlift:
- 5x5 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
For time:
4 Rounds of:
- 15 Push-ups
- 20 Abmat Sit-ups
Then, 4 Rounds of:
- 50 Double Unders
- 15/12 Calorie Row
Time cap = 16 minutes
Workout of the Day - May 13, 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
2 Sets:
- 200m Run
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 PVC Overhead Squats
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:45
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x5 @ Slow as Possible
- Rest 1:00 Between Sets
- Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Burpees
- 200m Run
Workout of the Day - May 12, 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 Sprawls
- 15 Goblet Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (50/35)
- 20 Step-ups
- 500m/400m Row
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 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 8, 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
- 10 Burpees
- 15 Banded Good Mornings
- 10 Kettlebell Bottom Up Presses (each side)
- 15 Band Pull Aparts
- 0:30 Hollow Hold
Strength
Bent Over Row:
- 2x5 @ 75%
- 3x5 @ 80%
- Rest 1:30 Between Sets
Conditioning
19 minute EMOM:
- 1st minute = Power Clean & Jerks (115/80)
- 2nd minute = Step-ups
- 3rd minute = Calorie Row
- 4th minute = Rest
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 - 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 - May 5, 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 10 PVC Overhead Squats
Strength
Hang Squat Clean:
- Every 1:30 x 6 sets
- 2x3 @ 65%
- 2x2 @ 75%
- 2x1 @ 85%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Air Squats
- 50 Double Unders
- 10 Push-ups
- 20 Lunges
- 250m/200m Row
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 - May 2, 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Scap Pull-ups
- 15 V-ups
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 400m Run
Workout of the Day - May 1, 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
- 5 Inchworms
- 15 Goblet Squats
- 15 Dumbbell Z Presses
- 5 Renegade Rows (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Push Jerks (115/80)
- 20 Abmat Sit-ups
- 500m/400m Row
Workout of the Day - April 30, 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:
- 10 Burpees
- 10 Sots Presses
- 10 Kip Swings
- 10 Banded Side Steps (each side)
Accessory #1
4 Sets:
- 10 Barbell Good Mornings
- 15 Dumbbell Bench/Floor Presses
- 50m Suitcase Carry (each side)
Accessory #2
4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Barbell Bicep Curls
- 1:00-1:30 Plank
Workout of the Day - April 29, 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
- 5 Inchworms
- 10 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 0:30 Side Plank (each side)
Strength
Push Press:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Conditioning
16 minute AMRAP:
- 20 Step-ups
- 15 Burpees
- 10 Pull-ups
- 200m Run
Workout of the Day - April 28, 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
- 250m/200m Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses
- 20 Band Pull Aparts
- 0:30 L-Sit Hold
Strength
Deadlift:
- 5x4 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
5 Rounds for time:
- 20 Wall Balls
- 20/16 Calorie Row
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 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
- 200m Run
- 10 Cossack Squats (each side)
- 10 Single Arm Dumbbell Upright Rows
- 20 Air Squats
- 15 Kip Swings
Strength
Back Squat:
- 3x5 @ 75%
- 3x5 @ 80%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 10 Burpees
- 100m Farmers Carry (55/35)
Workout of the Day - April 24, 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 Step Back Lunges (each side)
- 20 Banded Face Pulls
- 10 Inchworms
- 1:00 Wall Sit
Strength
Strict Press:
- 4x6 @ 70%
- Rest 2:00 Between Sets
Accessory
3-4 Sets:
- 10 Weighted Step-ups (each side)
- 15 Skull Crushers
- 15 Banded Side Steps (each side)
- 15 V-ups
Workout of the Day - April 23, 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
- 12/10 Calorie Row
- 10 Cossack Squats (each side)
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Goblet Squats
- 1:00 Plank
Strength
5 Sets:
- 8 Barbell Romanian Deadlifts (increasing weight each set)
- 6 Strict Pull-ups (add weight or use bands if needed)
Conditioning
15-25-35-25-15 reps for time:
- Wall Balls
200m Run after each round
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