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 19, 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
- 8 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 20 Banded Side Steps
- 0:30 Hollow Hold
Strength
Deadlift:
- 4x3 @ 85%
- Rest 2:30 Between Sets
- Deadstop Reps (no touch & go)
Conditioning
10 Rounds for time:
- 1 Rope Climb
- 10 Step-ups
- 10/8 Calorie Row
Time cap = 17 minutes
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 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 4, 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 Single Arm Upright Rows
- 15 Banded Side Steps (each side)
- 10 Toes Elevated Romanian Deadlifts
- 15 Clam Crunches
Strength
Deadlift:
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x2 @ 90%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 25/20 Calorie Row
- 20 Step-ups
- 20 Hand Release Push-ups
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 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 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 - 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 23, 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
- 250m Row
- 10 Sots Presses
- 10 Strict Hanging Knee Raises
- 10 Cossack Squats (each side)
Skill
Muscle-up:
3 Sets:
- 0:30 Ring Support Hold
- 10 Ring Kip Swings
Conditioning
4 Rounds for Max Reps
- 1st minute = Calorie Row
- 2nd minute = Dumbbell Push Presses (35/25)
- 3rd minute = Step-ups
- 4th minutes = Burpees
- 5th minute = Rest
Workout of the Day - January 18, 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
All w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Conditioning
25 minute AMRAP:
- 5 Squat Cleans (135/95)
- 5 Push Jerks (135/95)
- 200m Run
- 5 Wall Walks
- 20 Step-ups
- 200m Run
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 - January 10, 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
- 20/16 Calorie Row
- 5 Dumbbell Single Arm Overhead Squats (each side)
- 20 Glute Bridges
- 10 Sots Presses
Skill
Toes to Bar:
- 3x8-10 Strict Hanging Knee Raises
- 3x8-10 Kipping Knee to Elbows
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 16 Dumbbell Thrusters (35/25)
- 50 Double Unders
- 20 Step-ups
Workout of the Day - January 3, 2025
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 for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs
Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%, 1x12 @ 45%, 1x8 @ 55%, 3x6 @ 60%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 15 Floor Presses (35/25)
- 20 Step-ups
- 15 Hollow Rocks
Workout of the Day - September 30, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 24, 2024
Skill
Nordic Hamstring Curls:
- 18 Ball Hip Bridges
- 16 Hamstring Ball Curls
- 8 Single Leg Hamstring Curls (each side)
- 7 Yoga Ball Assisted Nordic Curls
- 6 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 6 Kettlebell Turkish Get-ups (each side)
- 14 Dumbbell Step-ups (each side)
- 18 W&Y (each)
- 1:45 Yoga Ball Rollouts
- 16 Bent Knee Calf Raises
Workout of the Day - September 18, 2024
Skill
Nordic Hamstring Curls:
- 16 Ball Hip Bridges
- 14 Hamstring Ball Curls
- 7 Single Leg Hamstring Curls (each side)
- 6 Yoga Ball Assisted Nordic Curls
- 5 Eccentric Nordic Curls
Rest 2:00 between each exercise
Accessory
16 minute AMRAP:
- 5 Kettlebell Turkish Get-ups (each side)
- 12 Dumbbell Step-ups (each side)
- 16 W&Y (each)
- 1:30 Yoga Ball Rollouts
- 14 Bent Knee Calf Raises