Workout of the Day - Tuesday September 16, 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:
- 250m/200m Row
- 10 Burpees
- 10 Thrusters w/ Empty Barbell
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - Saturday September 13, 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
- 20 Banded Good Mornings
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
25 minute AMRAP:
- 5 Deadlifts (245/175)
- 15 Dumbbell Floor Presses (50/35)
- 25 Wall Balls
- 15 Toes to Bar
- 25 Abmat Sit-ups
- 400m Run
Workout of the Day - Tuesday August 26, 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
- 500m/400m Row
- 10 Barbell Thrusters
- 10 Burpees
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 15 Bench/Floor Presses
- 15 Hammer Bicep Curls
- 15 Stability Ball Hamstring Curls
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 15 Ring Rows
- 15 Dumbbell Lateral Raises
- 10 Weighted Step-ups (each side)
- 0:30 Side Plank (each side)
Workout of the Day - Friday August 22, 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
- 10 Ring Rows
- 15 Push-ups
- 10 Step-ups (each side)
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 45%
- 1x8 @ 55%
- 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 200m Run
- 15 Dumbbell Floor Presses (35/25)
- 20 Hollow Rocks
- 15 Wall Balls
Workout of the Day - Tuesday August 12, 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 Goblet Squats
- 10 Supermans
- 20 Band Pull Aparts
- 20 Clam Crunches
Strength
Deadlift:
- Every 4:00 x 4 sets
- 4x7 @ 65%
- 5 Seated Box Jumps after each set
Conditioning
12 minute AMRAP:
- 300m Run
- 15 Dumbbell Floor Press (45/30)
- 10 Chest to Bar Pull-ups
Workout of the Day - Monday August 4, 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
- 1:00 Row
- 10 Cossack Squats (each side)
- 10 Australian Rows
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- Every 1:30 x 7 sets
- 7x5 @ 65%
Conditioning
3 Rounds for time:
- 20 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 3 Rope Climbs
Workout of the Day - Wednesday July 30, 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 Inchworms
- 15 Rear Delt Flies
- 10 Step-ups (each side)
- 15 Sit-ups
- 1:00 High Plank Shoulder Taps
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Close Grip Push-ups
- 20 Weighted Calf Raises
- 0:30-0:45 Hollow Hold
Accessory #2
3 Sets:
- 10 Tempo Dumbbell Floor/Bench Presses
- 15 Barbell Bicep Curls
- 1:00 Weighted Wall Sit
- 1:00 Bar Dead Hang
Workout of the Day - Wednesday July 9, 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
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 15 Push-ups
- 0:30 Side Plank (each side)
Accessory #1
3 Sets:
- 15 Dumbbell Bench/Floor Presses
- 15 Dumbbell Bicep Curls
- 20 Weighted Calf Raises
- 20 Starfish Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Rear Delt Flies
- 15 Single Arm Dumbbell Overhead Tricep Extensions (each side)
- 20 Tibialis Raises
- 50m Suitcase Carry (each side)
Workout of the Day - Thursday July 3, 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 Inchworms
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 10 Kip Swings
- 10 Step-ups (each side)
Accessory #1
3 Sets:
- 15 Band Assisted Strict Pull-ups
- 15 Close Grip Push-ups
- 15 Barbell Good Mornings
Accessory #2
3 Sets:
- 15 Tempo Dumbbell Bench/Floor Presses
- 10 Barbell Bicep Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30-1:00 Hollow Hold
Workout of the Day - Wednesday June 18, 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
- 10 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Side Plank (each side)
Accessory #1
3-4 Sets:
- 15 Barbell Bent Over Rows
- 15 Banded Tricep Extensions
- 15 Calf Raises
- 10 V-ups
Accessory #2
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 50m Suitcase Carry (each side)
Workout of the Day - June 12, 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
- 200m Run
- 10 Inchworms
- 15 Thrusters w/ Empty Barbell
- 20 Banded Face Pulls
- 20 Clam Crunches
Accessory #1
3-4 Sets:
- 10 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Weighted Step-ups (each side)
- 20 Starfish Crunches
Accessory #2
3-4 Sets:
- 15 Dumbbell Floor Presses
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Romanian Deadlifts
- 0:30 Side Plank Hip Touches (each side)
Workout of the Day - June 2, 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
- 1:00 High Plank Shoulder Taps
- 10 Step-ups (each side)
- 0:30 Dead Hang
- 10 Sots Presses
Strength
Back Squat:
- Every 2:00 x 4 sets
- 1x8 @ 60%
- 1x8 @ 65%
- 1x6 @ 75%
- 1x6 @ 80%
Conditioning
15 minute AMRAP:
- 15 Floor Presses (45/30)
- 25 Abmat Sit-ups
- 15 Wall Balls
- 100m Farmers Carry (55/35)
Workout of the Day - May 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
- 250m/200m Row
- 10 Inchworms
- 10 Sots Presses
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Upright Rows (each side)
Conditioning
25 minute AMRAP:
- 20 Dumbbell Floor Presses (45/30)
- 20 Russian Kettlebell Swings (55/35)
- 200m Run
- 20 Ball Slams
- 20 Sit-ups
- 250m/200m Row
Workout of the Day - April 30, 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
2 Sets:
- 10 Burpees
- 10 Sots Presses
- 10 Kip Swings
- 10 Banded Side Steps (each side)
Accessory #1
4 Sets:
- 10 Barbell Good Mornings
- 15 Dumbbell Bench/Floor Presses
- 50m Suitcase Carry (each side)
Accessory #2
4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 15 Barbell Bicep Curls
- 1:00-1:30 Plank
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 - February 10, 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
- 500m/400m Row
- 15 Medicine Ball Jump Squats
- 20 Banded Face Pulls
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 8 Weighted Step-ups (each side)
- 2nd 1:30 = 15 Side Plank Hip Touches (each side)
- 3rd 1:30 = 12 Tempo Floor Presses
- 4th 1:30 = 10-12 Band Assisted Strict Pull-ups
Conditioning
5 Rounds for time:
- 10 Thrusters (95/65)
- 100m Farmers Carry (55/35)
Workout of the Day - January 21, 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
2 Sets:
- 15/12 Calorie Row
- 20 Lunges
- 10 Step-ups
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Back Squats @ 70%
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 10 Floor Presses
- 4th 1:30 = 8-10 Strict Pull-ups
Conditioning
12 minute AMRAP:
- 200m Run
- 10 Alternating Dumbbell Plank Rows (50/35)
- 5 Power Cleans @ 70%
Workout of the Day - January 16, 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
- 15 Air Squats
- 15 Banded Side Steps (each side)
- 15 Band Pull Aparts
- 15 Empty Barbell Strict Presses
Accessory #1
3-4 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Floor Presses
Accessory #2
3-4 Sets:
- 1:00 Plank
- 1:00 Wall Sit
- 20 Bicep Curls
- 20 Skull Crushers
Workout of the Day - January 3, 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 Ring Rows
- 15 Push-ups
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%, 1x12 @ 45%, 1x8 @ 55%, 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 15 Floor Presses (35/25)
- 20 Step-ups
- 15 Hollow Rocks
Workout of the Day - December 28, 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:
- 100 Meter Run
- 10 Gorilla Rows
- 10 Scapular Push Ups
- 10 Goblet Squats
WOD
25 Minute AMRAP:
- 5 Chest to Bar Pull Ups
- 10 Floor Presses (45/30)
- 15 Goblet Squats (55/35)
- 20 Abmat Sit-ups
- 400 meter Run/500m Row