Workout of the Day - Friday October 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
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Band Pull Aparts
- 0:30 Ring Support Hold
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x6 @ 75%
- 1x5 @ 80%
- 3x3 @ 85%
Conditioning
15 minute AMRAP:
- 200m Run
- 20 Hand Release Push-ups
- 20 Goblet Squats (55/35)
- 20 Ring Rows
Workout of the Day - Tuesday October 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
- 1:00 Row
- 10 Burpees
- 10 Step-ups (each side)
- 10 Kip Swings
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 1:30 x 6 sets
- 3x1 @ 85%
- 3x3 @ 75%
Conditioning
5 Rounds for time:
- 10 Medicine Ball Cleans
- 10 Toes to Bar
- 10 Sprawls
- 200m Run
Workout of the Day - Saturday October 18, 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
- 10 Kip Swings
- 20 Banded Side Steps (each side)
- 15 Wall Balls
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 15 Toes to Bar
- 10 Weighted Step-ups (35/25)
- 15 Burpees
- 10 Deadlifts (185/135)
- 15 Slam Balls
- 400m Run
Only use one barbell during the workout. Change weights when needed.
Workout of the Day - Wednesday October 15, 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
- 10 Toes Elevated Romanian Deadlifts
- 10 Tempo Push-ups
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Ring Rows
Strength
Snatch Balance:
- Every 1:30 x 5 sets
- 5x3 @ Light Weight
Conditioning
5 Rounds for time:
- 8 Burpees over Bar
- 8 Power Cleans (135/95)
- 16 Clam Crunches
- 16 Walking Lunges
- 200m Run
Workout of the Day - Saturday October 11, 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
- 10 Burpees
- 10 Step-ups (each side)
- 20 Band Pull Aparts
- 20 Banded Good Mornings
- 1:00 High Plank Shoulder Taps
Conditioning
25 minute AMRAP:
- Run (100m, 200m, 300m, 400m, etc...)
- 10 Handstand Push-ups
- 10 Front Squats (135/95)
- 20 Ring Rows
- 20 Abmat Sit-ups
- 20 Walking Lunges
Increase the Run by 100m each round. Everything else stays the same.
Workout of the Day - Wednesday October 8, 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
- 10 Suitcase Deadlifts (each side)
- 10 Kip Swings
- 10 PVC Overhead Squats
- 20 Heel Overs
Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x4 @ 80%
- 5 Seated Box Jumps after each set
Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups
Workout of the Day - Saturday October 4, 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
- 500m/400m Row
- 10 Inchworms
- 10 Kip Swings
- 15 Goblet Squats
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Medicine Ball Cleans
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 400m Run
Workout of the Day - Thursday October 2, 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
- 15/12 Calorie Row
- 10 Step-ups (each side)
- 15 Dumbbell Upright Rows
- 10 Sots Presses
- 20 Tempo Clam Crunches
Strength
Back Squat:
- Every 3:00 x 3 sets
- 3x2 @ 90%
Conditioning
16 minute AMRAP:
- 200m Run
- 20 Ball Slams
- 20 Abmat Sit-ups
- 10 Handstand Push-ups
Workout of the Day - Saturday September 27, 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 Inchworms
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 15 Sots Presses
- 15 Sit-ups
Conditioning
28 minute AMRAP:
- 10 Front Squats (95/65)
- 15 Ball Slams
- 10 Push Press (95/65)
- 15 Burpees
- 10 Thrusters (95/65)
- 15 Kettlebell Swings (45/35)
- 400m Run
- 500m/400m Row
Workout of the Day - Thursday September 18, 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 Tempo Hand Release Push-ups
- 10 Step-ups (each side)
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 10 Tempo Goblet Squats
Strength
Strict Press:
- Every 2:00 x 5 sets
- 1x8 @ 70%
- 1x6 @ 75%
- 3x5 @ 80%
Conditioning
15 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Ring Rows
- 100m Farmers Carry (55/35)
- 400m Run
Workout of the Day - Monday September 15, 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
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 15 Ring Rows
- 5 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Hollow Hold
Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 75%
- 5 Seated Box Jumps after each set
Conditioning
6 Rounds for time:
- 10 Toes to Bar
- 15 Wall Balls
- 200m Run
Workout of the Day - Saturday September 13, 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
- 10 Burpees
- 20 Banded Good Mornings
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
25 minute AMRAP:
- 5 Deadlifts (245/175)
- 15 Dumbbell Floor Presses (50/35)
- 25 Wall Balls
- 15 Toes to Bar
- 25 Abmat Sit-ups
- 400m Run
Workout of the Day - Monday September 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
- 200m Run
- 10 Sots Press
- 20 Banded Good Mornings
- 20 Band Pull Aparts
- 20 Clam Crunches
Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
Conditioning
15 minute AMRAP:
- 400m Run
- 20 Walking Lunges
- 10 Pull-ups
Workout of the Day - Saturday September 6, 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
- 500m/400m Row
- 20 Banded Good Mornings
- 15 Tempo Push-ups
- 1:00 Wall Sit
- 1:00 Dead Hang
Conditioning
25 minute AMRAP:
- 15 Kettlebell Deadlifts (55/35)
- 20 Burpees
- 25 Air Squats
- 100m Farmers Carry (55/35)
- 200m Run
Workout of the Day - Tuesday September 2, 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
- 200m Run
- 10 Single Arm Dumbbell Presses (each side)
- 10 Medicine Ball Hamstring Curls
- 10 Sots Presses
- 20 Dead Bugs
Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ Moderate Weight
Conditioning
6 Rounds for time:
- 12 Hand Release Push-ups
- 15 Wall Balls
- 200m Run
Workout of the Day - Saturday August 30, 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
- 200m Run
- 10 Kip Swings
- 15 Single Leg Glute Bridges (each side)
- 15 Tempo Push-ups
- 10 Step-ups (each side)
- 0:30 Side Plank (each side)
Conditioning
28 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Toes to Bar
- 20 Goblet Squats (55/35)
- 20 Burpees
- 30 Clam Crunches
- 400m Run
Workout of the Day - Thursday August 28, 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 Burpees
- 0:30 Dead Hang
- 10 Single Leg Romanian Deadlifts (each side)
- 10 PVC Overhead Squats
- 0:30 Hollow Hold
Strength
Strict Press:
- Every 1:30 x 5 sets
- 1x10 @ 65%
- 1x8 @ 70%
- 3x6 @ 75%
Conditioning
4 Rounds for time:
- 10 Pull-ups
- 20 Step-ups
- 400m Run
Workout of the Day - Friday August 22, 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
- 200m Run
- 10 Ring Rows
- 15 Push-ups
- 10 Step-ups (each side)
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%
- 1x12 @ 45%
- 1x8 @ 55%
- 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 200m Run
- 15 Dumbbell Floor Presses (35/25)
- 20 Hollow Rocks
- 15 Wall Balls
Workout of the Day - Tuesday August 19, 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 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 Hanging Knee Raise Hold
Strength
Power Clean + Split Jerk:
- Every 2:00 x 5 sets
- 5x(2+2) @ 70% of 1RM Power Clean
Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run
Workout of the Day - Friday August 15, 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
- 200m Run
- 20 Glute Bridges
- 15 Ring Rows
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Sots Presses
Strength
Back Squat:
- Every 3:00 x 5 sets
- 5x10 @ 55%
Conditioning
4 Rounds for time:
- 200m Run
- 2 Rope Climbs
- 10 Power Cleans (115/80)