Workout of the Day - March 19, 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
- 8 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 20 Banded Side Steps
- 0:30 Hollow Hold
Strength
Deadlift:
- 4x3 @ 85%
- Rest 2:30 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
10 Rounds for time:
- 1 Rope Climb
- 10 Step-ups
- 10/8 Calorie Row
Time cap = 17 minutes
Workout of the Day - March 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 Single Arm Upright Rows
- 15 Banded Side Steps (each side)
- 10 Toes Elevated Romanian Deadlifts
- 15 Clam Crunches
Strength
Deadlift:
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x2 @ 90%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 25/20 Calorie Row
- 20 Step-ups
- 20 Hand Release Push-ups
Workout of the Day - February 15, 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
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Conditioning
"DT + Row"
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
- 500m/400m Row
Workout of the Day - February 11, 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 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 0:20 Hanging Knee Raise Hold
Strength
Deadlift:
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 2x3 @ 85%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 8 Handstand Push-ups
- 8 Power Snatches (95/65)
- 500m/400m Row
Workout of the Day - January 31, 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 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 10 Strict Burpees
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 4 sets
- 1x3 @ 80%
- 3x3 @ 85%
- Dead-stop Reps (no touch & go)
Conditioning
For time:
3 Rounds of:
- 3 Rope Climbs
- 15 Front Squats (115/80)
Then, 3 Rounds of:
- 6 Handstand Push-ups
- 30 Sit-ups
Workout of the Day - January 22, 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
2 Sets:
- 15 Wide Stance Air Squats
- 10 Banded Side Steps (each side)
- 15 Donkey Kicks (each side)
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 80%
- Dead-stop Reps (no touch & go)
Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 20 Tempo Push-ups
- 20 Clam Crunches
- 1:00 Wall Sit
Workout of the Day - December 30, 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 Air Squats
- 7 Dumbbell Deadlifts (light weight)
- 7 Dumbbell Upright Row
- 10 Dumbbell Strict Press
Back Squat
Specific Warm Up - 2 Sets:
- 8 Reps @65%
- 6 Reps @70%
Rest 1 Min between each set.
Back Squat
- 5 Sets of 5 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
15-Minute AMRAP:
- 10 Deadlifts (95/65)
- 8 Hang Power Cleans (95/65)
- 15 Wall Balls
Workout of the Day - December 27, 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 Minute EMOM:
- Minute 1: Row
- Minute 2: Banded Shoulder Press
- Minute 3: Banded Good Mornings
- Minute 4: Single Unders
- Minute 5: PVC Passthrough
Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.
Deadlift
- 3 Sets of 3 Reps @2021
Use 80% 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:
- 15 Dumbbell Hang Power Cleans (50/35)
- 12 Dumbbell Push Jerks (50/35)
- 50 Double Unders
Time Cap: 15 Minutes
Workout of the Day - December 19, 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 Minute EMOM:
- Minute 1: Air Squats
- Minute 2: Banded Passthrough
- Minute 3: Sit-Ups
- Minute 4: Banded Good Mornings
- Minute 5: Jumping Jacks
Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.
Deadlift
- 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:
- 10 Dumbbell Power Snatches (50/35)
- 12 Goblet Squats
- 8 Toes to Bar
Rest 2 Minutes
3 rounds:
- 8 Dumbbell Power Snatches (50/35)
- 10 Goblet Squats
- 6 Toes to Bar
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)
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 - December 4, 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:
1 Round - Barbell Warm Up:
- 5 Barbell Good Mornings
- 5 Barbell Back Squats
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 Barbell ROM Deadlift
Then in remaining time:
- 12/9 Calorie Row
- 8 Air Squats
- 8 Banded Pull Aparts
Hang Squat Clean 3 - Practice
3 Rounds:
- Minute 1: Front Squat (6 reps)
- Minute 2: Clean Grip Deadlift (6 reps)
- Minute 3: Full Squat Clean (5 reps)
- Minute 4: Rest
*Use 70% of 1 RM of your Clean
Wod
3 Rounds - For Time:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Push Jerks
Time Cap: 15 Minutes
Weight:
RX: 115/85 lbs
Scaled: 95/65 lbs
Beginner: 45/35 lbs
Workout of the Day - November 30, 2024
Mobility
- 2:00 Adductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 10 Good Mornings
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
A. 20 Minute AMRAP (with a Partner):
- 10 Deadlifts (185/135 lb)
- 10 Pull Ups
- 10 Jumping Air Squats
- 10 Toes To Bars
- 200 Meter Run (With Partner)
One partner works at a time (“you go, I go” format). Break up the work between partners as needed.
B. 20 Minute AMRAP (Individual Wod):
- 5 Deadlift (185/135)
- 5 Pull Ups
- 10 Jumping Air Squats
- 5 Toes To Bars
- 200 Meter Run
Workout of the Day - November 21, 2024
Mobility
- 2:00 Adductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
Accessory
8 Minute EMOM (4 Rounds):
- 1st minute = 0:45 Hollow Hold
- 2nd minute = 0:45 Plank
Workout of the Day - November 15, 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)
Skill
Isometric Handstand:
- 5x0:30
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 10 Back Squats
- 2nd minute = 5 Deadlifts
Workout of the Day - November 13, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minute
- 10 Goblet Good morning
- 30 Sec Plank Hold
- 10 Banded Shoulder Press
- 15/12 Calorie Row
- 10 Alternating Lunges
- 20 Jumping Jacks
Deadlift
Warm-Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 75% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
16 Minute AMRAP:
- 20 Sit-Ups
- 10 Hang Power Snatches (95/65 lbs)
- 10 Burpees Over the Bar
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - November 6, 2024
Mobility
- 2:00 Abductor Release w/ Foam Roller or Barbell
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats (each side)
- 2:00 Frog Level 1
- 1:00 Frog Level 2 (each side)
- 5 Half Pancakes
- 5 Full Pancakes
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 5 Push Up To Down Dogs
- 8 Plate Good Mornings
- 8 PVC Passthrough
Deadlift
Warm-Up Sets:
- 8 Reps @ 58% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 65% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010 Use 70% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
9 Minute AMRAP:
- 15 Deadlifts (115/85)
- 6 Push Jerks
Weight:
RX: 115/85
Int: 95/65
Beg: 75/55 or less
Workout of the Day - October 31, 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:
- 100 Meter Run
- 10 Air Squats
- 10 Russian KB Swings
- 20 Walking Lunges
Deadlift
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 3010
Use 65% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 3 seconds down, no pause at the bottom
Wod
3 Rounds - For Time:
- 20 Pistol Squats (Alternating)
- 25 Kettlebell Swings (53/35)
- 400 Meter Run
Time Cap: 15 Minutes
Weights:
RX: 53/35 lb (24/16 kg)
Scaled: 35/26 lb (16/12 kg)
Beginner: 26/18 lb (12/8 kg)
Workout of the Day - October 28, 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:
- 5 Barbell Good Mornings
- 5 Barbell Elbow Rotations
- 5 Barbell Shoulder Press
- 5 Barbell Front Squats
- 5 PVC Passthroughs
- 100 Meter Run
Back Squat
Warm Up Sets:
- 8 Reps @ 55% of 1RM
- 6 Reps @ 58% of 1RM
- 3 Reps @ 60% of 1RM
Back Squat
- 4 Sets of 5 Reps @3020
Use 65% of 1RM
Each set Every 3:00 minutes
3 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
WOD
5 Rounds For Time
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Time Cap: 20 Minutes
Weights:
RX: 155/105
Int: 115/ 75
Beg: 75/55 or only barbell
Workout of the Day - October 22, 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 American Kettlebell Swings (Light)
- 8 V-Ups
- 5 Spiderman Stretch + Reach (Each side)
- 8 PVC Passthrough
Deadlift
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 55% of 1RM
- 3 Reps @ 58% of 1RM
Deadlift
- 4 Sets of 5 Reps @ 4010
Use 60% of 1RM
Each set Every 3:00 Minutes
1 second up, no pause at the top, 4 seconds down, no pause at the bottom
Wod
5 Minute AMRAP:
- 10 Power Snatches 75/55
- 10 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 12 Power Snatches 75/55
- 12 Toes to Bars
Rest: 1 Minute
5 Minute AMRAP:
- 15 Power Snatches 75/55
- 15 Toes to Bars
Weight:
RX: 75/65
Scaled: 65/55
Beginner: 45/35
Workout of the Day - October 4, 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:
- 100 Meter Run
- 10 Banded Good Mornings
- 5 Banded Passthrough
- 10 Air Squat
Wod
5 Rounds for Time:
- 15 Deadlifts (135/95 lbs)
- 200 Meter Run
Time Cap: 15 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 75/55 or less
Accessory
3 Sets:
- 45 Sec Dead Hang Hollow Hold
- 8/8 Single Leg Kettlebell Deadlift
- 20 Rower Hamstring Curls
Rest 1 Minute between each set.