Workout of the Day - March 28, 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
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Push Presses
Strength
Power Clean + Hang Power Clean:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%
Conditioning
For time:
5 Rounds of:
- 6 Devil Presses (45/30)
- 12 Wall Balls
- 18 Abmat Sit-ups
Buy-out = 1000m/800m Row
Workout of the Day - March 24, 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
- 12/10 Calorie Row
- 15 Banded Good Mornings
- 10 Burpees
- 20 Lunges
- 0:30 Side Plank (each side)
Strength
Pause Overhead Squat:
- 5x5 @ 55-60%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Pull-ups
- 20 Box Jumps/Step-ups
- 20/16 Calorie Row
Workout of the Day - March 20, 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:
- 5 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 10 Pallof Presses (each side)
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:40
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x4 @ Slow as Possible
- Rest 1:00 Between Sets
Scale to Pike Holds or Pike Presses if needed
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 15 Sit-ups
- 200 Run
- 10 Push Jerks (95/65)
- 15 Hollow Rocks
- 200m Run
Workout of the Day - March 15, 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
2 Sets:
- 1:00 Row
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
3 Rounds for time:
- 10 Power Cleans (95/65)
- 10 Front Squats (95/65)
- 10 Push Presses (95/65)
- 400m Run
- 20 Ring Rows
- 20 Step-ups
- 20 Push-ups
- 400m Run
Time cap = 30 minutes
Workout of the Day - March 11, 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 Sots Presses
- 20 Cossack Squats
- 20 Dead Bugs
- 10 Burpees
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 2x(2+1) @ 80%
- 2x(1+1) @ 85%
- 4x(1+1) @ 90%
Conditioning
5 Rounds for time:
- 20 Wall Balls
- 10 Chest to Bar Pull-ups
- 200m Run
Workout of the Day - March 8, 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 minutes for quality:
- 10/12 Calorie Row
- 10 Suitcase Deadlifts (each side)
- 15 Air Squats
- 10 Kip Swings
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Abmat Sit-ups
- 350m/280m Row
- 10 Push Presses (95/65)
- 20 Goblet Squats (35/25)
- 350m/280m Row
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 - February 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
- 20 Cossack Squats
- 10 Pallof Presses (each side)
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Side Plank Hip Touches (each side)
Strength
Back Squat:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 12 Power Cleans (95/65)
- 12 Shoulders to Overhead (95/65)
- 24 Sit-ups
- 500m/400m Row
Workout of the Day - February 17, 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
- 400m Run
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:20 Hanging Knee Tuck
Strength
Push Press:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
2 Round for Max Reps:
- 1:00 Power Cleans (95/65)
- 1:00 Sprawls
- 1:00 Box Jumps (step down)
- 2:00 Calorie Row
Workout of the Day - February 13, 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
- 15 Sprawls
- 15 Side Steps (each side)
- 15 Clam Shells (each side)
- 10 Dislocators
- 10 PVC Overhead Squats
Strength
Strict Press:
- 6x4 @ 75%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 20 Wall Balls
- 20 Sit-ups
Rest 2:00
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Burpees over Bar
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 - February 4, 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
Then, 3 Rounds of:
- 10 Goblet Squats
- 10 Single Arm Dumbbell Presses (each side)
Strength
Power Clean:
- Every 2:00 x 6 sets
- 3x3 @ 75%
- 3x2 @ 80%
Conditioning
3 Rounds for time:
- 30 Wall Balls
- 15 Toes to Bar
- 30/24 Calorie Row
Workout of the Day - February 1, 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
- 10 Cossack Squats (each side)
- 10 Single Arm Upright Rows (each side)
- 1:00 Plate Hops
- 10 Goblet Squats
- 0:30 Side Plank (each side)
Conditioning
10 Rounds for time:
- 10/8 Calorie Row
- 10 Wall Balls
- 5 Power Cleans (95/65)
- 5 Bar Facing Burpees
Buy-out = 200m Farmers Carry (55/35)
Time cap = 30 minutes
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.