Workout of the Day - April 17, 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
- 10 Sprawls
- 15 Single Leg Glute Bridges (each side)
- 15 Clam Shells (each side)
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- 3x4 @ 75%
- 3x4 @ 80%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Russian Kettlebell Swings (55/35)
- 100m Run
Rest 2:00
7 minute AMRAP:
- 10 Shoulders to Overhead (115/80)
- 20 Sit-ups
- 100m Run
Workout of the Day - April 14, 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
- 15/12 Calorie Row
- 10 Inchworms
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
Strength
Split Jerk:
- 5x3 @ 65-75%
- Rest 1:30 Between Sets
Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Dumbbell Front Rack Lunges (35/25)
- 30 Sit-ups
- 400m Run
Workout of the Day - April 11, 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
- 10 Inchworms
- 20 Banded Side Steps
- 20 Banded Face Pulls
- 10 Step-ups (each side)
- 15 Kip Swings
Strength
Pause Front Squat:
- Every 2:00 x 5 sets
- 3x5 @ 70%
- 2x5 @ 75%
Conditioning
2 Rounds for time:
- 15 Power Cleans (115/80)
- 200m Run
- 15 Shoulders to Overhead (115/80)
- 200m Run
- 30 Sit-ups
- 200m Run
Workout of the Day - April 9, 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 Single Arm Dumbbell Upright Rows (each side)
- 5 Inchworms
- 20 Banded Face Pulls
- 10 Sots Presses
Strength
Strict Press:
- 5x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
5 Round for time:
- Toes to Bar (3, 6, 9, 12, 15)
- Wall Balls (6, 12, 18, 24, 30)
- Run (100m, 200m, 300m, 400m, 500m)
Increase the Toes to Bar by 3, the Wall Balls by 6, and the Run by 100m each round
Time cap = 18 minutes
Workout of the Day - April 4, 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
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 10 Sots Presses
- 1:00 Plank
Strength
Power Snatch + Hang Power Snatch:
- Every 1:30 x 6 sets
- 3x(2+2) @ 70%
- 3x(2+1) @ 75%
Conditioning
16 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 200m Run
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 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 27, 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
- 200m Run
- 10 Cossack Squats (each side)
- 10 Single Arm Dumbbell Presses (each side)
- 20 Banded Side Steps
- 20 Band Pull Aparts
Strength
Front Squat:
- 6x3 @ 80%
- Rest 2:00 Between Sets
Conditioning
2 Rounds for time:
- 10 Handstand Push-ups
- 200m Run
- 20 Burpees
- 200m Run
- 30 Kettlebell Swings
- 200m Run
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 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 18, 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
- 10 Step-ups
- 0:30 Dead Hang
- 1:00 Plank
Strength
Split Jerk:
- 5x3 @ 60-70%
- Rest 1:30 Between Sets
Conditioning
16 minute AMRAP:
- Wall Balls (5, 10, 15, 20, etc.)
- Burpees (5, 10, 15, 20, etc.)
- Toes to Bar (5, 10, 15, 20, etc.)
- 200m Run
Increase the Wall Balls, Burpees, and Toes to Bar 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 - 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 5, 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:
- 10 Inchworms
- 10 Sots Presses
- 20 Cossack Squats
Strength
Push Press:
- Every 2:00 x 5 sets
- 2x4 @ 75%
- 2x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 20 Kettlebell Swings (55/35)
- 20 Lunges
- 15 Toes to Bar
- 400m Run
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 25, 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
2 Sets:
- 10 Sprawls
- 10 Goblet Squats
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x4 @ 70%
Conditioning
For time:
30-20-10 reps of:
- Kettlebell Swings (55/35)
- Burpees
400m Run after each round
Workout of the Day - February 22, 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
10 minutes for quality:
- 12/10 Calorie Row
- 20 Plate Hops
- 10 Hanging Knee Raises
- 10 Toes Elevated Romanian Deadlifts
Conditioning
5 Rounds for time:
- 10 Chest to Bar Pull-ups
- 10 Devil Presses (35/25)
- 20 Step-ups
- 400m Run
Workout of the Day - February 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
- 20/16 Calorie Row
- 15 Glute Bridges
- 15 Clam Shells (each side)
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Skill
Single Leg Squat:
- 3x10 Single Leg Touchdowns (each side)
- 3x10 Single Leg Step-ups (each side)
Conditioning
16 minute AMRAP:
- 15 Toes to Bar
- 20 Alternating Dumbbell Snatches (45/30)
- 400m Run
Workout of the Day - February 12, 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 Step-ups
- 15 V-ups
- 10 Goblet Squats
- 10 Sots Presses
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (55/35)
- 3 Rope Climbs
Workout of the Day - February 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
10 minutes for quality:
- 15/12 Calorie Row
- 15 Band Pull Aparts
- 10 Suitcase Deadlifts (each side)
- 0:30 Hollow Hold
Conditioning
25 minute AMRAP:
- 400m Run
- 15 Ring Rows
- 25 Clam Crunches
- 15 Front Squat (95/65)
- 20 Alternating Dumbbell Snatches (35/25)