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
Workout of the Day - January 23, 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
- 250m Row
- 10 Sots Presses
- 10 Strict Hanging Knee Raises
- 10 Cossack Squats (each side)
Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings
Conditioning
4 Rounds for Max Reps
- 1st minute = Calorie Row
- 2nd minute = Dumbbell Push Presses (35/25)
- 3rd minute = Step-ups
- 4th minutes = Burpees
- 5th minute = Rest
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 21, 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 Banded Pull Aparts
- 20 Plank Shoulder Taps
- 8 Scapular Pull Ups
- 8 Banded Passthrough
12 Days Of Christmas
For Time, adding one movement per round:
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Presses (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.
Workout of the Day - December 17, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 20 Single Unders (Jumping Double Taps)
- 10 Air Squats
- 5 Inchworm to push ups
- 5 Dumbbell Deadlifts (use light weight or bodyweight)
- 5 Push-Ups
Barbell Bench/Floor Press
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Barbell Bench/Floor Press
- 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 For Time:
- 10 Deadlifts
- 10 Push Presses
- 50 Double Unders
Time Cap: 10 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs
Workout of the Day - November 20, 2024
Mobility
- 2:00 Pec Release w/ Ball (each side)
- 10 Windmills (each side)
- 3 3-Way Wrist Stretches (0:30 each)
- 10 Supine Bridge & Twists
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Bridge & Twists (each side)
Warm-up
5 Minutes:
- 8 Banded Shoulder Press
- 20 Plank Shoulder Taps
- 8 Single Leg V-Ups
- 30 Single Unders
Hand Stand Push Up 1 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Pike Push-Ups (10 reps)
- Minute 3: Handstand Hold against the wall (30 seconds)
- Minute 4: Rest
Wod
9 Minute AMRAP
- 10 Push Press (95/65)
- 30 Double Unders
- 15 GHD Sit-Ups
Weight:
RX: 95/65 lbs
Scaled: 75/55 lbs
Beginner: 55/35 lbs
Workout of the Day - October 17, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Skill
Kettlebell Bottom-Up Press:
- 4x8 Kneeling Kettlebell Bottom-Up Presses (each side)
- Rest 1:00 between sets
Conditioning
3 Rounds for Total Reps in 17 minutes:
- 1 minute Push Presses (75/55)
- 1 minute Wall Balls (20/14)
- 1 minute Kettlebell Sumo Deadlift High Pulls (45/35)
- 1 minute Burpees over Bar
- 1 minute Calorie Row
- 1 minute Rest
Workout of the Day - October 8, 2024
Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)
Warm-up
5 Minutes:
- 15/12 Meter Row
- 8 V-Ups
- 8 Jumping Lunges
- 10 PVC Passthrough
Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @65%
- 2 Reps @75%
- 1 Reps @80%
Rest 1 Min between each set.
Push Press
- Look for a 1 Rep Max in 15 Minutes.
*Rest 2-3 Minutes between each set.
Wod
6 Rounds - For Time:
- 10 Dumbbell SA Hang Power Snatches (50/35)
- 20 Sit-Ups
- 30 Air Squats
Time Cap: 18 Minutes
Weight:
RX: 50/35
Int: 35/20
Beg: 20/15 or less
Scaling Options:
- Hang Power Snatch:
- 10 Hang Power Cleans (Barbell)
- 10 Russian Kettlebell Swings
Sit-Ups:
- 20 Crunches
- 20 Hanging Knee Raises
Air Squats:
- 30 Box Squats
- 30 Wall-Supported Squats
- 30 Seated Leg Extensions
Workout of the Day - October 1, 2024
Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 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 Kettlebell Deadlifts
- 10 Air Squats
- 5 Inchworm + Push Ups
- 5 PVC Passthrough
Snatch Grip Deadlift
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Snatch Grip Deadlift
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
14 Minute AMRAP:
- 15 American Kettlebell Swings (53/35)
- 10 Single Arm Kettlebell Front Squats (5 each side)
- 10 Single Arm Kettlebell Push Press (5 each side)
Goal: 4-6 Rounds
Weight:
RX: 53/35
Int: 44/26
Beg: 26/18 or less
Workout of the Day - September 23, 2024
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
5 Minutes:
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
- 20 Single Unders
Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Push Press
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
For Time:
- 50 Double Unders
- 30 Front Squats (135/95 lbs)
- 25 Push Ups
- 50 Double Unders
- 20 Front Squats (135/95 lbs)
- 20 Push Ups
- 50 Double Unders
- 10 Front Squats (135/95 lbs)
- 15 Push Ups
Time Cap: 16 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 65/45