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 22, 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
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Cossack Squats
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 10 Burpees over Bar
- 400m Run or 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 7, 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:
- 200m Run
- 8 Tempo Goblet Squats
- 15 Banded Face Pulls
- 10 Dislocators
Strength
Strict Pull-ups:
- 5x5
- Add Weight or Use Bands if Needed
- Rest 2:00 Between Sets
Conditioning
"Open 14.5"
21-18-15-12-9-6-3 reps for time:
- Thrusters (95/65)
- Bar Facing Burpees
Workout of the Day - March 1, 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
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
- 20 High Plank Shoulder Taps
Conditioning
8 minute AMRAP:
- 10 Pull-ups
- 10 Front Squats (95/65)
- 100m Farmers Carry (55/35)
Rest 2:00
8 minute AMRAP:
- 10 Toes to Bar
- 10 Hang Power Cleans (95/65)
- 200m Run
Rest 2:00
8 minute AMRAP:
- 10 Bar Facing Burpees
- 10 Thrusters (95/65)
- 300m/240m Row
Workout of the Day - February 26, 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:
- 250m/200m Row
- 20 Walking Lunges
- 10 Inchworms
Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 10 Strict Pull-ups
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Russian Twists w/ Medicine Ball
Accessory #2
3-4 Sets:
- 20 Calf Raises
- 15 Seated Bicep Curls
- 15 Banded Tricep Push-downs
- 15 Side Plank Hip Touches (each side)
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 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 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 15, 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 Sots Presses
- 10 Lunges
- 10 Pallof Presses (each side)
Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Burpees
- 10 Pull-ups
- 20 Step-ups (weighted optional)
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 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 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 - December 7, 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:
- 15/12 Calorie Row
- 5 Burpees
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD - Cindy, Row!
3 Rounds - For Time:
- 1,000/800 Meter Row
- 4 Rounds of Cindy
Time Cap: 35 Minutes
Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Workout of the Day - December 5, 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 Minute AMRAP:
- 5 Scapular Pull-Ups
- 10 Push-Ups (from knees if needed)
- 10 Air Squats
- 5 Inchworm + Push Ups
Hand Stand Push Up 3 - Practice
3 Rounds:
- Minute 1: Handstand Hold (45 seconds)
- Minute 2: Handstand Negative Push Up (6-8 reps)
- Minute 3: Strict Handstand Push-Ups (1-2 Abmats) (5 reps)
- Minute 4: Rest
Wod - Cindy
20 Minute AMRAP:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Goal: 12-16+ Rounds
Workout of the Day - November 30, 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:
- 15/12 Calorie Row
- 10 Good Mornings
- 10 Banded Shoulder Press
- 8 Sit Ups
WOD
A. 20 Minute AMRAP (with a Partner):
- 10 Deadlifts (185/135 lb)
- 10 Pull Ups
- 10 Jumping Air Squats
- 10 Toes To Bars
- 200 Meter Run (With Partner)
One partner works at a time (“you go, I go” format). Break up the work between partners as needed.
B. 20 Minute AMRAP (Individual Wod):
- 5 Deadlift (185/135)
- 5 Pull Ups
- 10 Jumping Air Squats
- 5 Toes To Bars
- 200 Meter Run
Workout of the Day - November 18, 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:
- Minute 1: PVC Passthrough
- Minute 2: Banded OH Pull Aparts
- Minute 3: Low Box Jumps
- Minute 4: Plank Hold
- Minute 5: Inchworm + Push Ups
Ring Muscle Up 1 - Skill Practice
3 Rounds:
- Minute 1: False Grip Ring Rows (12 reps)
- Minute 2: Ring Dip Negative (8 reps)
- Minute 3: Ring Support Hold (30 seconds)
- Minute 4: Rest
*Use bands if necessary.
Wod
15 Minute AMRAP:
- 5 Strict Pull-Ups
- 9 Hand Release Push Up
- 12 Box Jump Overs (24"/20")
Workout of the Day - November 12, 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 Minute EMOM:
- 1 - Banded Pull Aparts
- 2 - Banded Passthrough
- 3 - Plank Shoulder Taps
- 4 - Banded Bent Over Rows
- 5 - Row
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @4011
+ 15% added weight
Each set Every 3:00 Minutes
4 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Odd Minute: 10 Chest To Bar Pull Ups
- Even Minute: 10 Ring Dips
*Complete the specified reps each minute, alternating between Chest-to-Bar Pull-Ups and Dips for 15 minutes. Adjust reps as needed to maintain the pace.
Workout of the Day - November 7, 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 Minute:
- 5 Low Box Jumps
- 7 Inchworms to Push Ups
- 20 Single Unders
- 5/5 Spiderman Stretch + Reach
Pronated Strict Pull Up
Warm-Up Sets:
- 8 Reps
- 6 Reps
- 3 Reps
Rest 1 Minute between each set.
*If no Strict Pull Ups perform Banded Pull Ups or Jumping Negative Push Ups.
Pronated Strict Pull Up
- 4 Sets of 5 Reps @3011
Each set Every 3:00 Minutes
3 seconds down, 1 second hold at the top, no pause at the bottom
Wod
15 Minute EMOM:
- Minute 1: 12 Box Jump Overs (24/20 in)
- Minute 2: 15 Push-Ups
- Minute 3: 30 Double Unders
Workout of the Day - November 5, 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:
- 10 Counterbalance Squats
- 7 Scapular Pull Ups
- 10 Single Leg V-Ups
- 100 Meter Run
Wod
For Time:
- 5 Front Squats (155/105)
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
- 5 Front Squats
- 10 Pull-Ups
- 15 Toes-to-Bars
Time Cap: 16 Minutes
Weight:
RX: 155/105 lbs
Scaled: 115/75 lbs
Beginner: 75/55 lbs or Dumbbell Front Squats (30/20 lbs)
Accessory
3 Sets:
- 20 Frog Pumps
- 20 Banded Lat Pull Down
- 15 Weighted L-Crunches
Rest 1 Minute between each set.