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 - Monday October 13, 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)
- 10 Step Back Lunges (each side)
- 10 Ring Rows
- 20 Hollow Rocks
Strength
Strict Press:
- Every 1:30 x 6 sets
- 1x12 @ 55%
- 1x8 @ 65%
- 1x6 @ 75%
- 3x3 @ 85%
Conditioning
16 minute AMRAP:
- 250m/200m Row
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 20 Abmat Sit-ups
Workout of the Day - Monday October 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
- 15/12 Calorie Row
- 15 Single Leg Glute Bridges (each side)
- 15 Hang Clean & Jerks w/ Empty Barbell
- 20 Banded Side Steps
- 10 Burpees
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 75%
Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 Calorie Row
Workout of the Day - Tuesday September 30, 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
- 20 Banded Good Mornings
- 10 Sprawls
- 20 Banded Side Steps
- 10 Banded Face Pulls
Strength
Romanian Deadlift:
- Every 2:00 x 4 sets
- 4x10 @ 50%
Conditioning
15 minute AMRAP:
- 15 Hand Release Push-ups
- 15 Kettlebell Swings (55/35)
- 20 Step-ups
- 250m/200m Row
Workout of the Day - Wednesday September 24, 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 Burpees
- 15 Sots Presses
- 15 Ring Rows
- 10 Step Back Lunges (each side)
Strength
Snatch Balance:
- Every 2:00 x 5 sets
- 5x5 @ Light Weight
Conditioning
16 minute AMRAP:
- 6 Power Cleans (135/95)
- 15/12 Calorie Row
- 20 Step-ups
- 20 Abmat Sit-ups
Workout of the Day - Friday September 19, 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
- 1:00 Row
- 10 Single Arm Dumbbell Upright Rows (each side)
- 15 Single Leg Glute Bridges (each side)
- 20 Heel Overs
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 1:30 x 6 sets
- 6x(2+2) @ 75%
Conditioning
3 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Step-ups (weighted optional)
- 20 Clam Crunches
- 30/24 Calorie Row
Workout of the Day - Friday September 12, 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 Suitcase Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 20 Air Squats
- 10 Strict Ring Dips
Strength
Power Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%
Conditioning
15 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 30/24 Calorie Row
Workout of the Day - Tuesday September 9, 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
- 1:00 Row
- 15 Jump Squats
- 15 Rear Delt Flys
- 10 Step-ups (each side)
- 1:00 High Plank Shoulder Taps
Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 6 sets
- 6x(1+1+1) @ 70% of 1RM Clean & Jerk
Conditioning
3 Rounds for time:
- 20 Burpees
- 20 Box Jumps/Step-ups
- 5 Power Cleans (155/110)
Workout of the Day - Friday September 5, 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
- 15 Barbell Upright Rows
- 20 Walking Lunges
- 16 Starfish Crunches
- 10 Sots Presses
Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 80%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Ball Slams
- 20 Pull-ups
- 20 Step-ups
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 - Tuesday August 26, 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
- 500m/400m Row
- 10 Barbell Thrusters
- 10 Burpees
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 15 Bench/Floor Presses
- 15 Hammer Bicep Curls
- 15 Stability Ball Hamstring Curls
- 0:30 Hollow Hold
Accessory #2
3 Sets:
- 15 Ring Rows
- 15 Dumbbell Lateral Raises
- 10 Weighted Step-ups (each side)
- 0:30 Side Plank (each side)
Workout of the Day - Thursday August 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
- 10 Burpees
- 15 Medicine Ball Squats
- 15 Medicine Ball Slams
- 10 Barbell Bicep Curls
- 20 Hanging Knee Raises
Strength
Back Squat:
- Every 2:00 x 4 sets
- 4x10 @ 60%
Conditioning
4 Rounds for time:
- 12 Burpees
- 16 Dumbbell Snatches (35/25)
- 20 Step-ups
Workout of the Day - Saturday August 16, 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
- 1:00 Row
- 10 Kip Swings
- 10 Tempo Goblet Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 500m/400m Row
- 16 Toes to Bar
- 16 Step-ups
- 8 Handstand Push-ups
- 60 Double Unders
Workout of the Day - Monday August 4, 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
- 1:00 Row
- 10 Cossack Squats (each side)
- 10 Australian Rows
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- Every 1:30 x 7 sets
- 7x5 @ 65%
Conditioning
3 Rounds for time:
- 20 Dumbbell Floor Presses (45/30)
- 20 Step-ups
- 3 Rope Climbs
Workout of the Day - Saturday August 2, 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
- 10 Burpees
- 15 Goblet Squats
- 15 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 1:00 Plank
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 20 Step-ups
- 30 Sit-ups
- 500m/400m Row
Workout of the Day - Saturday July 26, 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
- 15 Banded Good Mornings
- 10 Scap Pull-ups
- 15 Jump Squats
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 0:30 Side Plank (each side)
Conditioning
25 minute AMRAP:
- 15 Deadlifts (135/95)
- 2 Rope Climbs
- 20 Step-ups
- 10 Shoulders to Overhead (95/65)
- 25 Air Squats
- 20 Hand Release Push-ups
Workout of the Day - Thursday July 24, 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
- 500m/400m Row
- 10 Inchworms
- 15 Wall Balls
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extensions
- 10 Tempo Barbell Romanian Deadlifts
- 30 Flutter Kicks (total)
Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Dumbbell Skull Crushers
- 10 Weighted Step-ups (each side)
- 1:00 Plank
Workout of the Day - Monday July 14, 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
- 10 Single Leg Glute Bridges (each side)
- 0:30 Dead Hang
- 10 Single Arm Bottom-up Kettlebell Presses (each side)
- 10 Step-ups (each side)
Strength
Back Squat:
Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x3 @ 65%
- 1x2 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%
Conditioning
16 minute AMRAP:
- 14 Dumbbell Snatches (45/30)
- 18 Push-ups
- 22 Weighted Step-ups
- 26 Abmat Sit-ups
- 300m run
Workout of the Day - Tuesday July 1, 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 Banded Side Steps
- 15 Hollow Rocks
- 20 Walking Lunges
- 15 Kip Swings
Strength
Back Squat:
- Every 2:00 x 6 sets
- 1x5 @ 65%
- 1x5 @ 75%
- 1x3 @ 80%
- 1x2 @ 85%
- 2x1 @ 90%
Conditioning
16 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Workout of the Day - Tuesday June 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
- 500m/400m Row
- 20 Banded Face Pulls
- 15 Single Leg Glute Bridges (each side)
- 15 Single Arm Dumbbell Overhead Presses (each side)
- 1:00 Wall Sit
Accessory #1
3-4 Sets:
- 10 Strict Banded Pull-ups
- 15 Skull Cruches
- 10 Barbell Romanian Deadlifts
- 20 Heel Overs
Accessory #2
3-4 Sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Dumbbell Bicep Curls
- 10 Weighted Step-ups (each side)
- 1:00-1:30 Plank