Workout of the Day - March 27, 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 Cossack Squats (each side)
- 10 Single Arm Dumbbell Presses (each side)
- 20 Banded Side Steps
- 20 Band Pull Aparts
Strength
Front Squat:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
2 Rounds for time:
- 10 Handstand Push-ups
- 200m Run
- 20 Burpees
- 200m Run
- 30 Kettlebell Swings
- 200m Run
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 14, 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 Tempo Goblet Squats
- 15 Dumbbell Rear Delt Flys
- 10 Pallof Presses (each side)
- 10 Kip Swings
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 10 Weighted Step-ups (each side)
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 15 Tempo Floor Presses
- 4th 1:30 = 10-12 Band Assisted Strict Pull-ups
Conditioning
2 Rounds for time:
- 3 Rope Climbs
- 9 Handstand Push-ups
- 18 Burpees
- 30 Weighed Lunges (20/15)
- 45 Double Unders
Workout of the Day - March 10, 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
- 20/16 Calorie Row
- 10 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 15 Side Plank Hip Touches (each side)
Strength
Pause Back Squat:
- 5x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 20 Dumbbell Snatches (50/35)
- 15/12 Calorie Row
Rest 2:00
7 minute AMRAP:
- 10 Burpees
- 15/12 Calorie Row
Workout of the Day - March 7, 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:
- 200m Run
- 8 Tempo Goblet Squats
- 15 Banded Face Pulls
- 10 Dislocators
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
"Open 14.5"
21-18-15-12-9-6-3 reps for time:
- Thrusters (95/65)
- Bar Facing Burpees
Workout of the Day - March 3, 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 Glute Bridges
- 20 Band Pull Aparts
- 15 Side Plank Hip Touches (each side)
- 10 Sprawls
Skill
Double Unders:
Unbroken Double Under Attempts:
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold
Conditioning
5 Rounds for time:
- 24 Air Squats
- 16 Bar Facing Burpees
- 8 Shoulders to Overhead (95/65)
- 4 Thrusters (95/65)
Workout of the Day - February 25, 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
2 Sets:
- 10 Sprawls
- 10 Goblet Squats
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x4 @ 70%
Conditioning
For time:
30-20-10 reps of:
- Kettlebell Swings (55/35)
- Burpees
400m Run after each round
Workout of the Day - February 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
- 10 Burpees
- 5 Turkish Get-ups (each side)
- 20 Step-ups
- 20 PVC Overhead Squats
- 10 Kip Swings
Strength
Power Snatch:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 2x4 @ 65%
- 1x3 @ 70%
Conditioning
50-25 reps for time:
- Burpees
- Wall Balls
Time cap = 15 minutes
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 - February 5, 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
- 20 Cossack Squats
- 10 Sots Presses
- 20 Dead Bugs
- 10 Kip Swings
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:30
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x3 @ Slow as Possible
- Rest 1:00 Between Sets
Conditioning
For time:
Buy-in = 1000m Run
Then, 3 Rounds of:
- 20 Kettlebell Swings (55/35)
- 15 Burpees
- 20 Sit-ups
Workout of the Day - February 1, 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
- 10 Cossack Squats (each side)
- 10 Single Arm Upright Rows (each side)
- 1:00 Plate Hops
- 10 Goblet Squats
- 0:30 Side Plank (each side)
Conditioning
10 Rounds for time:
- 10/8 Calorie Row
- 10 Wall Balls
- 5 Power Cleans (95/65)
- 5 Bar Facing Burpees
Buy-out = 200m Farmers Carry (55/35)
Time cap = 30 minutes
Workout of the Day - January 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 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 15 Jump Squats
Strength
Back Squat:
Take 20 minutes to complete:
- 2x6 @ 65%
- 1x6 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%
Conditioning #1
8 minute EMOM:
- 1st minute = Alternating Dumbbell Snatches (45/30)
- 2nd minute = Burpees
- 3rd minute = Rest
Conditioning #2
For time:
- 1000m Row
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 - January 15, 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 Sots Presses
- 10 Lunges
- 10 Pallof Presses (each side)
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Burpees
- 10 Pull-ups
- 20 Step-ups (weighted optional)
Workout of the Day - January 11, 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 minutes for quality:
- 1:00 Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Presses (each side)
- 0:30 Hollow Hold
Conditioning
4 Rounds for time:
- 500/400m Row
- 15 Medicine Ball Cleans
- 15 Burpees
- 2 Rope Climbs
Workout of the Day - January 4, 2025
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 for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups
Conditioning
24 minute EMOM:
- 1st minute = 5 Power Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max 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 14, 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:
- 12/9 Calorie Row
- 20 Walking Lunges
- 7 Sprawls (No Push Up Burpee)
- 8 V-Ups
WOD
25 Min AMRAP:
- 10/8 Calorie Row
- 8 Dumbbell Thrusters (35/25)
- 6 Burpee Over the Dumbbell
*With your partner, alternate rounds. One works while the other rests.
*If solo, rest as long as it took you to do each round.
Workout of the Day - December 13, 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:
- 12/9 Calorie Row
- 8 Banded Shoulder Press
- 8 Single Leg V-Ups
- 8 Scapular Push Ups
Hand Stand Push Up 4 - Practice
3 Rounds:
- Minute 1: Wall Walks (3 reps)
- Minute 2: Strict Handstand Push Up (4 reps)
- Minute 3: Kipping Handstand Push Up (4-6 reps)
- Minute 4: Rest
Wod
3 Rounds For Time (80% effort per round):
- 250/200 Meter Row
- 15 Burpees
- 25 Sit-Ups
Rest 2 Minutes Between Rounds