Workout of the Day - March 25, 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 Inchworms
- 10 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
- 10 Band Assisted Strict Chest to Bar Pull-ups
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
Accessory #2
- 15 Dumbbell Z Presses
- 10 Front Foot Elevated Lunges (each side)
- 15 Barbell Bicep Curls
- 100m Farmers Carry
Workout of the Day - March 12, 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:
- 10 Inchworms
- 15 Air Squats
- 10 Ring Rows
- 15 Glute Bridges
Accessory #1
3 Sets:
- 15 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Banded Side Steps (each side)
- 0:30 Side Star Plank (each side)
- 100m Farmers Carry
Accessory #2
3 Sets:
- 15 Single Arm Dumbbell Bent Over Rows (each side)
- 15 Prone Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Weighted Wall Sit
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 22, 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
2 Sets:
- 15 Wide Stance Air Squats
- 10 Banded Side Steps (each side)
- 15 Donkey Kicks (each side)
Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x3 @ 80%
- Dead-stop Reps (no touch & go)
Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 20 Tempo Push-ups
- 20 Clam Crunches
- 1:00 Wall Sit
Workout of the Day - January 16, 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
- 15 Air Squats
- 15 Banded Side Steps (each side)
- 15 Band Pull Aparts
- 15 Empty Barbell Strict Presses
Accessory #1
3-4 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Floor Presses
Accessory #2
3-4 Sets:
- 1:00 Plank
- 1:00 Wall Sit
- 20 Bicep Curls
- 20 Skull Crushers
Workout of the Day - December 26, 2024
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)
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - December 20, 2024
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)
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit
Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank