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 13, 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
- 500/400m Row
- 10 Push-ups
- 10 Kip Swings
- 20 Air Squats
Strength
Power Clean + Power Jerk:
- 12 minute EMOM
- 2+1 @ 70%
Conditioning
5 Rounds for time:
- 5 Handstand Push-ups
- 10 Wall Balls
- 20/16 Calorie Row
Time Cap = 15 minutes
Workout of the Day - January 7, 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 Kip Swings
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:30 Hollow Hold
- 0:30 Plank
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
5 Rounds for time:
- 200m Run or 250m/200m Row
- 10 Toes to Bar
- 10 Power Cleans (95/65)
Time Cap = 16 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.