Workout of the Day - March 26, 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 Burpees
- 10 Dumbbell Single Arm Upright Rows (each side)
- 10 Step-ups (each side)
- 15 V-ups
- 10 PVC Overhead Squats
Strength
Push Press:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 15 Ring Rows
- 20 Goblet Squats
- 15 Toes to Bar
- 20 Walking Lunges (weighted optional)
Every 3:00 minutes complete a 0:30 Plank (minutes 3, 6, 9, 12)
Workout of the Day - March 25, 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
- 10 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
- 10 Band Assisted Strict Chest to Bar Pull-ups
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
Accessory #2
- 15 Dumbbell Z Presses
- 10 Front Foot Elevated Lunges (each side)
- 15 Barbell Bicep Curls
- 100m Farmers Carry
Workout of the Day - March 17, 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 Inchworms
- 15 Jump Squats
- 10 Strict Ring Dips
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Shoulders to Overhead (115/80)
- 30 Walking Lunges (weighted optional)
- 500m/400m Row
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 5, 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:
- 10 Inchworms
- 10 Sots Presses
- 20 Cossack Squats
Strength
Push Press:
- Every 2:00 x 5 sets
- 2x4 @ 75%
- 2x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 20 Kettlebell Swings (55/35)
- 20 Lunges
- 15 Toes to Bar
- 400m Run
Workout of the Day - February 20, 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:
- 1:00 Row
- 10 Donkey Kicks (each side)
- 10 Sots Presses
- 20 Banded Good Mornings
Strength
Bent Over Row:
- 5x5 @ 70%
- Rest 1:30 Between Sets
Accessory
3 Sets:
- 20 Skull Crushers
- 20 Prone Banded Hamstring Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30 Hollow Hold
- 1:00 Plank
Workout of the Day - February 14, 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
- 500m/400m Row
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Inchworms
- 15 Hollow Rocks
Accessory #1
3-4 Sets:
- 10 Good Mornings
- 20 Skull Crushers
- 20 Candlestick Toe Touches
- 1:00 Dead Hang Hold
Accessory #2
3-4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 20 Bicep Curls
- 1:00 Plank
- 50m Suitcase Carry (each side)
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 - January 28, 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 Inchworms
- 10 PVC Overhead Squats
- 20 Dead Bugs
Accessory #1
3 Sets:
- 12 Unbroken Banded Strict Pull-ups
- 12 Weighted Step Back Lunges (each side)
- 15 Side Plank Hip Touches (each side)
Accessory #2
3-4 Sets:
- 12 Push Presses (moderate weight)
- 15 Tempo Banded Side Steps (each side)
- 0:30 Hollow Hold
- 15 V-ups
Workout of the Day - January 25, 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:
- 10 Burpees
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
4 Rounds for time:
- 10 Chest to Bar Pull-ups
- 20 Lunges
- 10 Ground to Overhead (95/65)
- 1:00 Plank
- 500m/400m Row
Workout of the Day - January 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
- 15 Glute Bridges
- 5 Single Arm Ring Rows (each side)
- 10 V-ups
- 20 Band Pull Aparts
- 1:00 High Plank
Strength
Front Squat:
- Every 2:00 x 6 sets
- 2x5 @ 70%
- 2x5 @ 75%
- 2x5 @ 80%
Conditioning
9 minute AMRAP:
- 10 Kettlebell Swings (55/35)
- 10 Alternating Goblet Lunges (55/35)
- 10 Toes to Bar
Cool Down
- 800m Run
Workout of the Day - January 8, 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 w/ Empty Barbell
- 10 Snatch Grip Deadlifts
- 10 Snatch Pulls
- 10 Hang Power Snatches
- 10 Overhead Squats
Strength
Snatch Complex:
2 Snatch Pulls + 2 Power Snatches:
- 5x(2+2) @ 70%
- Rest 1:30 Between Sets
Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Step Back Lunges (each side)
- 15 Tempo Push-ups
- 25 Sit-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 23, 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:
- 30 Seconds Jumping Jacks
- 10 Air Squats
- 5 Inchworms to standing
- 5 Ring Rows or Bent-Over Dumbbell Rows
- 10 Sit-Ups
Back Squat
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.
Back Squat
- 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
For Time:
- 50 Goblet Reverse Lunges
- 40 Chest to Bar Pull-Ups
- 500 Meter Row
- 50 Sit-Ups
- 40 Goblet Reverse Lunges
- 30 Chest to Bar Pull-Ups
- 400 Meter Row
- 40 Sit-Ups
Time Cap: 20 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 9, 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
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Workout of the Day - November 23, 2024
Friends & Family Fitness WOD
Warm-up
5 Minutes:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
25 Minute AMRAP:
- 6 DB Alt Arm Snatch
- 6 Burpees
- 6 KB Russian Swings
- 6 Lunges
- 6 Hand Release Push ups
- 6 cal Row*
*Add 6 calories on the Row after each round.
Workout of the Day - November 16, 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:
- 5 Inchworm + Push Ups
- 10 Air Squats
- 15 Jumping Jacks
- 10 Reverse Lunges
- 100 Meter Run
WOD
A. Partner WOD:
30 Minute AMRAP:
- 400 Meter Run*
- 60 Toes To Bars
- 80 Russian KB Swings (53/35)
- 120 KB Goblet Alternating Lunges
- 160 Double Unders or 320 Single Unders
*P1 & P2 will complete the 400 meter run together.
All other work will be split as needed. P1 Works while P2 rests.
*Every 100 Meter = 1
B. Individual WOD:
- 30 Minute AMRAP:
- 400 Meter Run
- 30 Toes To Bars
- 40 Russian KB Swings
- 60 KB Goblet Alternating Lunges
- 80 Double Unders or 160 Single Unders
Workout of the Day - October 21, 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:
- 12/9 Calorie Row
- 20 Walking Lunges
- 8 Hand Release Push Ups
- 10 Glute Bridges
Back Squat
Warm Up Sets:
- 8 Reps @ 50% of 1RM
- 6 Reps @ 60% of 1RM
- 3 Reps @ 70% of 1RM
Back Squat
- 4 Sets of 5 Reps @4020
Use 75% of 1RM
Each set Every 3:00 minutes
4 seconds down, no pause at the bottom, 2 seconds up, no pause at the top
Wod
For Time:
- 20 Overhead Walking Lunges (95/65 lbs)
- 500/400 Meter Row
- 15 Burpee Over the Barbell
- 15 Overhead Lunges (95/65 lbs)
- 400/300 Meter Row
- 10 Burpee Over the Barbell
- 10 Overhead Lunges (95/65 lbs)
- 300/200 Meter Row
- 5 Burpee Over the Barbell
Time Cap: 15 Minutes
Weight:
RX: 95 lbs / 65 lbs
Scaled: 75 lbs / 55 lbs
Beginner: 45 lbs / 35 lbs
Workout of the Day - October 19, 2024
Warm-up
5 Minute EMOM:
- 1 Minute: Single Unders
- 1 Minute: Spiderman + Reach
- 1 Minute: PVC Passthrough
- 1 Minute: Banded Good Mornings
- 1 Minute: Banded Pull Aparts
WOD - Partner
A. Partner Version
30 Min AMRAP (Split with partner):
- 150 Double Unders
- 100 Walking Lunges
- 50 Dumbbell Snatch (50/35)
- 25 Pull Ups
B. Individual Version
30 minute AMRAP:
- 75 Double Unders
- 50 Walking Lunges
- 25 Dumbbell Snatches (50/35 lbs)
- 12 Pull-Ups