Workout of the Day - Thursday November 20, 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
- 15/12 Calorie Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 L-Sit Hold
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/25)
- 40 Double Unders
Workout of the Day - Wednesday November 12, 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
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 75%
- 1x1 @ 80%
- 2x1 @ 85%
Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
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 - Saturday November 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
- 10 Burpees
- 10 Single Leg Deadlifts (each side)
- 15 Rear Delt Flys
- 15 Jump Squats
- 1:00 High Plank
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run
Workout of the Day - Monday October 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
- 200m Run
- 10 Cossack Squats (each side)
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Banded Good Mornings
- 20 Band Pull Aparts
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 85%
- 5 Seated Box Jumps after each set
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders
Workout of the Day - Saturday September 27, 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 Inchworms
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Sots Presses
- 15 Sit-ups
Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row
Workout of the Day - Monday September 22, 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 Inchworms
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 10 Sots Presses
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x5 @ 55%
- 2x4 @ 65%
- 2x3 @ 70%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 12 Dumbbell Push Presses (50/35)
- 24 Lunges
- 50 Double Unders
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 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
- 10 PVC Overhead Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 1:00 Plank
Strength
Push Press:
- Every 1:30 x 4 sets
- 1x10 @ 60%
- 2x8 @ 65%
- 1x8 @ 70%
Conditioning
For time:
Buy-in = 400m Run
Then, 3 Rounds of:
- 10 Devil's Presses (50/35)
- 10 Power Cleans (100/70)
Buy-out = 400m 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 - 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 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 - 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 15, 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
2 Sets:
- 1:00 Row
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 400m Run
- 20 Ring Rows
- 20 Step-ups
- 20 Push-ups
- 400m Run
Time cap = 30 minutes
Workout of the Day - March 8, 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 minutes for quality:
- 10/12 Calorie Row
- 10 Suitcase Deadlifts (each side)
- 15 Air Squats
- 10 Kip Swings
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Abmat Sit-ups
- 350m/280m Row
- 10 Push Presses (95/65)
- 20 Goblet Squats (35/25)
- 350m/280m Row
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 - February 17, 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
- 400m Run
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:20 Hanging Knee Tuck
Strength
Push Press:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
2 Round for Max Reps:
- 1:00 Power Cleans (95/65)
- 1:00 Sprawls
- 1:00 Box Jumps (step down)
- 2:00 Calorie Row
Workout of the Day - February 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
2 Sets:
- 8 Goblet Squats
- 15 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)
Strength
Push Press:
- 6x3 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Walking Lunges
- 250m/200m Row
Every 3:00 minutes complete 10 Burpees (minutes 3, 6, 9, 12)
Workout of the Day - January 28, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
- 200m Run
- 10 Inchworms
- 10 PVC Overhead Squats
- 20 Dead Bugs
Accessory #1
3 Sets:
- 12 Unbroken Banded Strict Pull-ups
- 12 Weighted Step Back Lunges (each side)
- 15 Side Plank Hip Touches (each side)
Accessory #2
3-4 Sets:
- 12 Push Presses (moderate weight)
- 15 Tempo Banded Side Steps (each side)
- 0:30 Hollow Hold
- 15 V-ups