Workout of the Day - Saturday July 5, 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
- 10 Burpees
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Dead Hang
- 1:00 Wall Sit
Conditioning
25 minute AMRAP:
- 12 Toes to Bar
- 16 Goblet Squats (55/35)
- 16 Burpees
- 20 Ball Slams (20/14)
- 250m/200m Row
Workout of the Day - Friday July 4, 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
- 200m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run
Workout of the Day - Thursday July 3, 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 Inchworms
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 10 Kip Swings
- 10 Step-ups (each side)
Accessory #1
3 Sets:
- 15 Band Assisted Strict Pull-ups
- 15 Close Grip Push-ups
- 15 Barbell Good Mornings
Accessory #2
3 Sets:
- 15 Tempo Dumbbell Bench/Floor Presses
- 10 Barbell Bicep Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30-1:00 Hollow Hold
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 - Tuesday July 1, 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 Banded Side Steps
- 15 Hollow Rocks
- 20 Walking Lunges
- 15 Kip Swings
Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%
Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Workout of the Day - Monday June 30, 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
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Pallof Presses (each side)
- 10 Step-ups (each side)
- 10 Sots Presses
Strength
Push Jerk:
- Every 1:30 x 6 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 3x5 @ 75%
- 1x5 @ 65%
Conditioning
4 Rounds for time:
- 200m Run
- 8 Hang Power Cleans (135/95)
- 25 Wall Balls
Workout of the Day - Saturday June 28, 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 Inchworms
- 10 Step-ups (each side)
- 15 Kip Swings
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Conditioning
28 minute AMRAP:
- 5 Power Clean & Jerks (135/95)
- 10 Toes to Bar
- 15/12 Calorie Row
- 20 Sprawls
- 25 Wall Balls
- 30 Sit-ups
Workout of the Day - Friday June 27, 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
- 1:00 Row
- 10 Sots Presses
- 20 Banded Good Mornings
- 6 Strict Ring Dips w/ pause at top
- 15 Hollow Rocks
Strength
Snatch Grip Deadlift:
- Every 2:00 x 5 sets
- 5x5 @ Moderate Weight
Conditioning
3 Rounds for time:
- 40/32 Calorie Row*
- 30 Lunges
- 15 Handstand Push-ups
*Row substitute = 500m Run each round
Workout of the Day - Thursday June 26, 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 Tempo Goblet Squats
- 20 Banded Face Pulls
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Candlestick Toe Touches
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x4 @ 70%
- 3x4 @ 75%
Conditioning
4 Rounds for time:
- 6 Power Snatches @ 65%
- 15 Bar Facing Burpees
- 75 Double Unders
Workout of the Day - Wednesday June 25, 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
- 15 Single Arm Half Kneeling Dumbbell Presses (each side)
- 15 Step-ups w/ high knee (each side)
- 15 Sots Presses
- 20 Clam Crunches
Strength
Strict Press:
- Every 1:30 x 5 sets:
- 5x5 @ 75%
Conditioning
5 Rounds for time:
- Run (600m, 500m, 400m, 300m, 200m)
- Toes to Bar (25, 20, 15, 10, 5)
Workout of the Day - Tuesday June 24, 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
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Wall Sit
Accessory #1
3-4 Sets:
- 10 Strict Banded Pull-ups
- 15 Skull Cruches
- 10 Barbell Romanian Deadlifts
- 20 Heel Overs
Accessory #2
3-4 Sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Dumbbell Bicep Curls
- 10 Weighted Step-ups (each side)
- 1:00-1:30 Plank
Workout of the Day - Monday June 23, 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
- 1:00 Row
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Lunges
- 10 Rower Pike-ups
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 65%
- 1x4 @ 75%
- 2x4 @ 80%
Conditioning
16 minute AMRAP:
- 10 Burpees
- 15 Wall Balls
- 20 Kettlebell swings (55/35)
- 25 Abmat Sit-ups
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 - Friday June 20, 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
- 15/12 Calorie Row
- 10 Inchworms
- 10 Single Arm Dumbbell Upright Rows (each side)
- 10 Single Leg Dumbbell Romanian Deadlifts (each side)
- 16 Star Fish Crunches
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
4 Rounds for time:
- 400m Run
- 10 Power Snatches (95/65)
- 3 Rope Climbs
Workout of the Day - Thursday June 19, 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
- 10 Scap Pull-ups
- 20 PVC Overhead Squats
- 1:00 High Plank Shoulder Taps
- 10 Step Back Lunges (each side)
Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight
Conditioning
3 Rounds for time:
- 40/32 Calorie Row
- 30 Air Squats
- 20 Hand Release Push-ups
Workout of the Day - Wednesday June 18, 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 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Side Plank (each side)
Accessory #1
3-4 Sets:
- 15 Barbell Bent Over Rows
- 15 Banded Tricep Extensions
- 15 Calf Raises
- 10 V-ups
Accessory #2
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 50m Suitcase Carry (each side)
Workout of the Day - Tuesday June 17, 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
- 1:00 Row
- 1:00 Wall Sit
- 15 Push-ups
- 0:20 L-Sit Hang
- 10 Single Leg Glute Bridges (each side)
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 80%
- 1x4 @ 85%
Conditioning
16 minute AMRAP:
- 15 Burpees
- 20 Weighted Step-ups
- 25 Sit-ups
- 500m/400m Row
Workout of the Day - Monday June 16, 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
- 20 High Plank Shoulder Taps
- 20 Heel Overs
- 20 Plate Hops
- 10 Sots Presses
Strength
Push Press:
- Every 1:30 x 7 sets
- 1x10 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
- 1x8 @ 65%
Conditioning
For time:
3 Rounds of:
- Run (400m, 300m, 200m)
- Toes to Bar (20, 15, 10)
- Deadlifts (15, 10, 5) (225/155)
Rest 2:00
Then, 3 Rounds of:
- Run (300m, 200m, 100m)
- Toes to Bar (15, 10, 5)
- Deadlift (9, 6, 3) (225/155)
Workout of the Day - June 14, 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
- 10 Deadlifts w/ Empty Barbell
- 10 Power Cleans w/ Empty Barbell
- 10 Push Presses w/ Empty Barbell
- 15 PVC Overhead Squats
- 15 V-ups
Conditioning
28 minute AMRAP:
- 5 Clean & Jerks (135/95)
- 300m Run
- 2 Rounds of "Cindy"
- 20 Sit-ups
1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Workout of the Day - June 13, 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
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Plank
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%
Conditioning
16 minute EMOM:
- 1st minute = Dumbbell Snatches (45/30)
- 2nd minute = Lunges
- 3rd minute = Clam Crunches
- 4th minute = Calorie Row