Workout of the Day - 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 - June 26, 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 Tempo Goblet Squats
- 20 Banded Face Pulls
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Candlestick Toe Touches
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x4 @ 70%
- 3x4 @ 75%
Conditioning
4 Rounds for time:
- 6 Power Snatches @ 65%
- 15 Bar Facing Burpees
- 75 Double Unders
Workout of the Day - June 21, 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 Step-ups (each side)
- 15 Push-ups
- 10 Sots Presses
- 1:00 Plank
Conditioning
25 minute EMOM:
- 1st minute = 15/12 Calorie Row
- 2nd minute = 6 Squat Cleans (135/95)
- 3rd minute = 8 Burpees over Bar
- 4th minute = 15 Hollow Rocks
- 5th minute = 60 Double Unders
Aim for completing each movement under 0:45. If you are unable to, then reduce the reps or weight.
Workout of the Day - May 30, 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 Inchworms
- 10 Step Back Lunges (each side)
- 15 Ring Rows
- 20 Banded Side Steps
- 10 Hanging Knee Raises
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x10 @ 55%
- 1x8 @ 65%
- 1x8 @ 70%
- 1x8 @ 75%
Conditioning
3 Rounds for time:
- 750m/600m Row
- 26 Step-ups
- 100 Double Unders
Workout of the Day - May 14, 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 Inchworms
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 15 Single Leg Glute Bridges (each side)
- 0:30 Ring L-Sit
Strength
Deadlift:
- 5x5 @ 80%
- Rest 2:00 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
For time:
4 Rounds of:
- 15 Push-ups
- 20 Abmat Sit-ups
Then, 4 Rounds of:
- 50 Double Unders
- 15/12 Calorie Row
Time cap = 16 minutes
Workout of the Day - May 5, 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
- 10 PVC Overhead Squats
Strength
Hang Squat Clean:
- Every 1:30 x 6 sets
- 2x3 @ 65%
- 2x2 @ 75%
- 2x1 @ 85%
Conditioning
15 minute AMRAP:
- 10 Pull-ups
- 20 Air Squats
- 50 Double Unders
- 10 Push-ups
- 20 Lunges
- 250m/200m Row
Workout of the Day - April 18, 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
- 20/16 Calorie Row
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 1:00 Plank
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
21-15-9 reps for time:
- Overhead Squats (75/50)
- Bar Facing Burpees
500m/400m Row after each round
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 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 24, 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
- 12/10 Calorie Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Step-ups (each side)
- 20 Russian Twists
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 2:00 x 7 sets
- 3x(2+2) @ 80%
- 3x(1+1) @ 90%
- 1x(6+1) @ 65%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 40 Double Unders
- 15 Wall Balls
- 5 Dumbbell Single Arm Shoulder to Overhead (each side) (50/35)
Workout of the Day - January 29, 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 Burpees
- 10 Dislocators
- 10 Ground to Overhead w/ Empty Barbell
- 10 Overhead Squats w/ Empty Barbell
- 50 Single Unders
- 0:30 Plank
Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 2x4 @ 65%
- 1x3 @ 70%
Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 15 Toes to Bar
- 50 Double Unders
Workout of the Day - January 10, 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
- 20/16 Calorie Row
- 5 Dumbbell Single Arm Overhead Squats (each side)
- 20 Glute Bridges
- 10 Sots Presses
Skill
Toes to Bar:
- 3x8-10 Strict Hanging Knee Raises
- 3x8-10 Kipping Knee to Elbows
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 16 Dumbbell Thrusters (35/25)
- 50 Double Unders
- 20 Step-ups
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 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 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 18, 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 Calorie Row
- 7 Hand Release Push Ups
- 15 Jumping Jacks
- 8 Sit Ups
WOD
20 Minute EMOM:
- 15/12 Calorie Row
- 15 Push-ups
- 40 Double Unders
- Rest
Scaling Options:
- 12/9 Calorie Row
- Knee Push-ups
- 60 Single Unders
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 10, 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:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 4 - Skill Practice
3 Rounds:
- Minute 1: Kipping Pull-Ups (10 reps)
- Minute 2: Kipping Dips (8 reps)
- Minute 3: Banded Low Ring Transition (6 reps)
- Minute 4: Rest
*Use bands if necessary.
Wod
10 Minute EMOM:
- Minute 1: 5-8 Strict Pull Ups
- Minute 2: 40 Double Unders
Workout of the Day - November 26, 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:
- 10 Air Squats
- 8 Inchworm to standing
- 5 PVC Overhead Squat
- 30 Single Unders
Hang Squat Clean 2 - Practice
3 Rounds:
- Minute 1: Clean Pulls (5 reps)
- Minute 2: Hang Squat Clean (5 reps)
- Minute 3: Clean and Jerk (4 reps)
- Minute 4: Rest
*Use 65% of 1 RM of your Clean
Wod
20 Minute AMRAP:
- 10 Barbell Overhead Squats (95/65 lbs)
- 20 Sit-Ups
- 200 Meter Run
- 40 Double Unders
Goal: 6-7+
Weight:
RX: 95/65
Scaled: 65/45
Beginner: 45/35
Workout of the Day - November 25, 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 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders
Ring Muscle Up 2 - Skill Practice
3 Rounds:
- Minute 1: Ring Rows with Feet Elevated (10 reps)
- Minute 2: Deep Ring Dips (6 reps)
- Minute 3: False Grip Chest to Ring Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
3 Rounds - For Time:
- 7 Muscle Ups
- 12 Burpee To Target
- 50 Double Unders
Time Cap: 15 Minutes