Workout of the Day - Monday July 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
- 200m Run
- 10 Inchworms
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 3x3 @ 70%
- 3x3 @ 75%
Conditioning
4 Rounds for time:
- 20/16 Calorie Row
- 15 Sit-ups
- 10 Burpees
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 - 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 - 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 - 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 - June 9, 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
- 15 Sots Presses
- 15 Ring Rows
- 15 Banded Good Mornings
- 1:00 High Plank
Strength
Hang Squat Snatch:
- Every 1:00 x 10 sets
- 10x1 @ 75%
Conditioning
7 minute AMRAP:
- 15 Calorie Row
- 15 Wall Balls
Rest 2:00
7 minute AMRAP:
- 15 Burpees
- 15 Wall Balls
Workout of the Day - June 5, 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 Inchworms
- 10 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time
- 10 Pull-ups
- 15 Burpees
- 15 Power Snatches (75/55)
- 20 Step-ups
Workout of the Day - May 29, 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 PVC Overhead Squats
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x2 @ 65%
- 2x2 @ 70%
- 2x1 @ 75%
Conditioning
3 Rounds for time:
- 400m Run
- 25 Wall Balls
- 15 Burpees
Workout of the Day - May 23, 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
- 15 Goblet Squats
- 15 Ring Rows
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 4 sets:
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
3 Rounds for time:
- 750m/600m Row
- 20 Step-ups
- 10 Burpees
Workout of the Day - May 19, 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
- 15 Single Leg Glute Bridges (each side)
- 15 Paloff Presses (each side)
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x8 @ 65%
- 1x6 @ 70%
- 1x4 @ 75%
Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 15 Burpees
- 20 Lunges
- 20 Sit-ups
Workout of the Day - May 17, 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
- 400m Run
- 10 Inchworms
- 10 Kip Swings
- 1:00 Wall Sit
- 10 PVC Overhead Squats
Conditioning
5 Rounds for time:
- 10 Toes to Bar
- 15 Burpees
- 15 Goblet Squats (55/35)
- 30/24 Calorie Row
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 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 - 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 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 15, 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 Suitcase Deadlifts (each side)
- 10 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold
Strength
Snatch Balance:
- 5x5 @ Light Weight
- Rest 2:00 Between Sets
Conditioning
9 minute EMOM:
- 1st minute = Calorie Row
- 2nd minute = Burpees
- 3rd minute = Rest
Then, 3 Rounds for time:
- 20 Dumbbell Snatches (45/35)
- 20 Goblet Squats (45/35)
Start the "for time" portion immediately after the final minute of rest in the EMOM
Workout of the Day - April 10, 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
- 15 Banded Good Mornings
- 10 Pallof Presses (each side)
- 0:30 Hollow Hold
- 1:00 Plank
Strength
Snatch Grip Deadlift:
- 5x5 @ Moderate Weight
Conditioning
For time:
Buy-in = 500m/400m Row
Then, 4 Rounds of:
- 12 Pull-ups
- 12 Burpees
- 24 Walking Lunges
Buy-out = 500m/400m Row
Workout of the Day - April 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
- 250m Row
- 15 Glute Bridges
- 10 Sots Presses
- 20 Cossack Squats
- 15 Side Plank Hip Touches (each side)
Strength
Back Squat:
- 3x3 @ 75%
- 3x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
6 Rounds for time:
- 15/12 Calorie Row
- 12 Alternating Dumbbell Snatches
- 9 Burpees
Time cap = 18 minutes
Workout of the Day - April 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
- 200m Run
- 20 Banded Good Mornings
- 10 Sots Presses
- 0:30 Hollow Hold
- 0:30 Shoulder Taps
Strength
Deadlift:
- 3x3 @ 80%
- 3x3 @ 85%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
15 minute EMOM:
- 1st minute = 16 Shoulders to Overhead
- 2nd minute = 16 Weighted Step-ups
- 3rd minute = Max Burpees
- 4th minute = Rest
Score = Burpees
Pick a weight on the Shoulders to Overhead and Step-ups that you can complete 16 reps in a minute
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