Workout of the Day - April 21, 2025
Mobility
- 1:00 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
- 12/10 Calorie Row
- 10 Goblet Squats
- 10 Single Arm Dumbbell Strict Presses (each side)
- 16 Heel Overs
- 0:30 Side Plank (each side)
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 3x5 @ 75%
Conditioning
5 Rounds for time:
- 10 Deadlifts (185/135)
- 10 Ring Dips
- 10 Bar Facing Burpees
Workout of the Day - April 2, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 10 Inchworms
- 10 Step Back Lunges (each side)
- 20 Band Pull Aparts
- 0:30 Side Plank (each side)
- 10 PVC Overhead Squats
Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings
3 Sets:
- 10 Ring Dips
- 20 Ring Rows
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 15 Hollow Rocks
- 20 Wall Balls
- 400m Run
Workout of the Day - March 21, 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
- 15/12 Calorie Row
- 20 Air Squats
- 0:30 Side Plank (each side)
- 20 Banded Face Pulls
- 10 Sots Presses
Strength
Back Squat:
Take 20 minutes to complete:
- 1x3 @ 70%
- 1x3 @ 80%
- 1x2 @ 85%
- 1x1 @ 90%
- 1x1 @ 93%
- 1x1 @ 95%+
Accessory
3-4 Sets:
- 8-12 Strict Ring Dips
- 15 Prone Medicine Ball Hamstring Curls
- 15 Hammer Bicep Curls
- 1:00-1:30 Plank
- 50m Suitcase Carry (each side)