Workout of the Day - March 29, 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
- 10 Burpees
- 10 Inchworms
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 10 Sots Presses
Conditioning
25 minute AMRAP:
- Push-ups (5, 10, 15, 20, etc...)
- Medicine Ball Cleans (5, 10, 15, 20, etc...)
- Chest to Bar Pull-ups (5, 10, 15, 20, etc...)
- Hollow Rocks (5, 10, 15, 20, etc...)
- 400m Run
Increase the Push-ups, Medicine Ball Cleans, Chest to Bar Pull-ups, and Hollow Rocks by 5 reps each round. Run stays the same.
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 - February 28, 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 Sots Presses
- 20 Banded Side Steps
- 0:30 Dead Hang
- 0:30 Hollow Hold
Strength
Strict Press:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Conditioning
16 minute AMRAP:
- 20 Push-ups
- 20 Step-ups
- 20 Ring Rows
- 20 Sit-ups
- 20 Wall Balls
Workout of the Day - February 6, 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
- 12/10 Calorie Row
- 15 Air Squats
- 10 Banded Side Steps (each side)
- 10 Clamshells (each side)
- 15 Ring Rows
Strength
Back Squat:
Take 20 minutes to complete:
- 1x5 @ 67%
- 1x5 @ 76%
- 1x3 @ 81%
- 1x2 @ 86%
- 1x1 @ 95%
Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Push-ups
- 0:45 Wall Sit (25/15)
Then, 3 Rounds of:
- 2 Rope Climbs
- 20 Step-ups
- 0:45 Plank
Time cap = 18 minutes
Workout of the Day - January 30, 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:
- 12/10 Calorie Row
- 10 Kettlebell Swings
- 12 Ring Rows
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Strict Presses @ 70%
- 2nd 1:30 = 10 Single Arm Dumbbell Rows (each side)
- 3rd 1:30 = 1:00 Plank
- 4th 1:30 = 12 Dumbbell Curls
Conditioning
4 minute AMRAP:
- 20 Step-ups
- 15 Chest to Bar Pull-ups
Rest 2:00
4 minute AMRAP:
- 15 Goblet Squats (55/35)
- 20 Push-ups
Rest 2:00
4 minute AMRAP:
- 100m Run
- 20 Hollow Rocks
Workout of the Day - January 22, 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
2 Sets:
- 15 Wide Stance Air Squats
- 10 Banded Side Steps (each side)
- 15 Donkey Kicks (each side)
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 80%
- Dead-stop Reps (no touch & go)
Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 20 Tempo Push-ups
- 20 Clam Crunches
- 1:00 Wall Sit
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 24, 2024
Christmas Eve - 12pm Class Only!
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:
- 5 Push Up to Down Dogs
- 10 Banded Overhead Pull Aparts
- 8 Single Leg V-Ups
- 5 Inchworms to standing
- 10 Ring Rows (or Bent-Over Dumbbell Rows)
Handstand Push Up - Skill
10-Minute EMOM:
- Odd minutes: 3-5 Strict Handstand Push-Ups (use scaling as needed)
- Even minutes: 10 Handstand Shoulder Taps on box/pike or Handstand Hold or 20 Plank Shoulder Taps
Wod
9 Minute AMRAP:
- 15 Push-Ups
- 3 Rope Climbs (15 ft)
Workout of the Day - December 18, 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:
- 15/12 Calorie Row
- 7 Hand Release Push Ups
- 15 Jumping Jacks
- 8 Sit Ups
WOD
20 Minute EMOM:
- 15/12 Calorie Row
- 15 Push-ups
- 40 Double Unders
- Rest
Scaling Options:
- 12/9 Calorie Row
- Knee Push-ups
- 60 Single Unders
Workout of the Day - December 11, 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 Air Squats
- 5 Push-Ups
- 5 Hanging Knee Raises
- 10 PVC Pass-Throughs
Hang Squat Clean 4 - Practice
3 Rounds:
- Minute 1: Clean Grip Deadlift (8 reps)
- Minute 2: Clean Pulls (6 reps)
- Minute 3: Squat Clean + Front Squat (4+4 reps @65-70%)
- Minute 4: Rest
*Use 65-70% of 1 RM of your Clean
Wod
4 Rounds For Time:
- 20 Wall Balls
- 15 Push-Ups
- 10 Toes to Bar
Weight:
RX: 20/14 lbs (to a 10’/9’ target)
Scaled: 14/10 lbs (to a 9’/8’ target)
Beginner: 10/8 lbs (to an 8’ target)
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 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 4, 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)
Skill
Isometric Handstand:
- 4x0:15
Conditioning
20 Minute EMOM (10 Rounds):
- 1st minute = 5 Pull-ups
- 2nd minute = 10 Push-up
Workout of the Day - November 2, 2024
Warm-up
5 Minutes:
- 12/9 Calorie Row
- 8 PVC Passthroughs
- 10 Banded Pull Aparts
- 20 Walking Lunges
WOD
PARTNER WOD
25 Minute AMRAP:
P1: Rowing
- 500/400 Meter Row
Action: Partner 1 rows until reaching the specified distance.
P2: AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Action: Partner 2 performs as many rounds of the above movements as possible while Partner 1 is rowing.
Switch:
When Partner 1 completes their rowing distance, partners switch roles.
Notes:
Continue switching back and forth for the full 25 minutes.
Count the total number of rounds Partner 2 completes during each rowing interval for scoring.
INDIVIDUAL WOD:
25 Minute AMRAP:
- 500/400 Meter Row
2 Rounds:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Workout of the Day - September 23, 2024
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
5 Minutes:
- 10 Banded Shoulder Press
- 10 Air Squats
- 5 Banded Passthrough
- 20 Single Unders
Push Press
Specific Warm Up - 3 Sets:
- 3 Reps @60%
- 3 Reps @65%
- 3 Reps @75%
Rest 1 Min between each set.
Push Press
- 3 Sets of 3 Reps
Rest 2:00 Min between each set.
*Start at 80% or 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.
Wod
For Time:
- 50 Double Unders
- 30 Front Squats (135/95 lbs)
- 25 Push Ups
- 50 Double Unders
- 20 Front Squats (135/95 lbs)
- 20 Push Ups
- 50 Double Unders
- 10 Front Squats (135/95 lbs)
- 15 Push Ups
Time Cap: 16 Minutes
Weight:
RX: 135/95
Int: 95/65
Beg: 65/45