Workout of the Day - Monday November 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
- 15/12 Calorie Row
- 20 Banded Glute Bridges
- 20 Band Pull Aparts
- 15 Jump Squats
- 10 Kip Swings
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 4x5 @ 70%
Conditioning
3 Rounds for time:
- 10 Pull-ups
- 20 Dumbbell Snatches (50/35)
- 30 Abmat Sit-ups
- 60 Double Unders
Workout of the Day - Saturday November 22, 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
- 20 Banded Face Pulls
- 20 Banded Good Mornings
Then w/ Empty Barbell:
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 10 Power Cleans (135/95)
- 20 Hollow Rocks
- 10 Front Squats (135/95)
- 20 Sprawls
- 10 Shoulders to Overhead (135/95)
- 1:00 Wall Sit
- 1:00 Plank
- 200m Run
Workout of the Day - Friday November 21, 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
- 20 Plate Hops
- 15 Medicine Ball Hamstring Curls
- 20 Heel Overs
- 10 PVC/Empty Barbell Snatch Balances
Strength
Overhead Squat:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%
Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 35 Sit-ups
- 100m Farmers Carry (55/35)
Workout of the Day - Thursday November 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
- 15/12 Calorie Row
- 10 Inchworms
- 20 Band Pull Aparts
- 20 Banded Side Steps
- 0:30 L-Sit Hold
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x8 @ 75%
Conditioning
5 Rounds for time:
- 20/16 Calorie Row
- 12 Dumbbell Thrusters (35/25)
- 40 Double Unders
Workout of the Day - Wednesday November 19, 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 Ring Rows
- 15 Single Leg Glute Bridges (each side)
- 15 Empty Barbell Thrusters
- 25 Clam Crunches
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Overhead Dumbbell Tricep Extensions
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Hanging Leg/Knee Raises
Accessory #2
3 Sets:
- 10 Single Arm Bottom Up Kettlebell Presses (each side)
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 20 Dead Bugs
Workout of the Day - Tuesday November 18, 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
- 1:00 Row
- 10 Step-ups (each side)
- 20 Banded Face Pulls
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 70%
- 1x3 @ 75%
- 3x3 @ 80%
Conditioning
15 minute AMRAP:
- 15 Floor Presses (50/35)
- 10 Pull-ups
- 20 Walking Lunges
- 500m/400m Row
Workout of the Day - Monday November 17, 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 Single Arm Dumbbell Upright Rows (each side)
- 10 Step Back Lunges (each side)
- 20 Candlestick Toe Touches
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 70%
Conditioning
3 Rounds for time:
- 10 Power Cleans (135/95)
- 15 Bar Facing Burpees
- 20 Step-ups
- 200m Run
Workout of the Day - Saturday November 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
- 10 Burpees
- 15 Dumbbell Thrusters
- 10 Suitcase Deadlifts (each side)
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps
Conditioning
30 minute AMRAP:
- 10 Deadlifts @ 50% of 1RM
- 20 Sit-ups
- 10 Devil Presses (45/30)
- 20 Air Squats
- 10 Handstand Push-ups
- 400m Run
- 500/400m Row
Workout of the Day - Friday November 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 Tempo Goblet Squats
- 20 Band Pull Aparts
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Kip Swings
Strength
Pause Back Squat:
- Every 2:00 x 5 sets
- 1x3 @ 65%
- 1x3 @ 70%
- 3x3 @ 75%
Conditioning
For time:
- 1000m Row
- 40 Burpees
- 30 Toes to Bar
- 20 Squat Cleans (135/95)
Workout of the Day - Thursday November 13, 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 Push-ups
- 15 Single Leg Glute Bridges (each side)
- 15 Ring Rows
- 0:30 Hollow Hold
Accessory #1
3 Sets:
- 10 Barbell Romanian Deadlifts
- 10 Ring Dips
- 15 Dumbbell Bent Over Rows
- 20 Candlestick Toe Touches
Accessory #2
3 Sets:
- 10 Weighted Step-ups (each side)
- 15 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Dumbbell Bicep Curls
- 0:30 Bicycle Crunches
Workout of the Day - Wednesday November 12, 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
- 20 Cossack Squats
- 15 Dumbbell Rear Delt Flys
- 10 Sots Presses
- 0:30 Side Plank (each side)
Strength
Power Snatch:
- Every 1:30 x 7 sets
- 4x3 @ 75%
- 1x1 @ 80%
- 2x1 @ 85%
Conditioning
4 Rounds for time:
- 10 Push Presses (115/80)
- 10 Pull-ups
- 20 Medicine Ball Cleans
- 20 Clam Crunches
- 100m Farmers Carry (55/35)
Workout of the Day - Tuesday November 11, 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 Burpees
- 10 Tempo Goblet Squats
- 10 Dumbbell Push Presses
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 1x5 @ 70%
- 2x5 @ 75%
Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Step-ups
- 10 Handstand Push-ups
- 200m Run
Workout of the Day - Monday November 10, 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
- 20 Band Pull Aparts
- 20 Banded Side Steps (each side)
- 10 Empty Barbell Strict Presses in Split Stance
- 10 Hanging Knee Raises
Strength
Split Jerk:
- Every 2:00 x 5 sets
- 5x3 @ 75%
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 15 Push-ups
- 15 Abmat Sit-ups
- 15/12 Calorie Row
Workout of the Day - Saturday November 8, 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
- 500m/400m Row
- 15 Kip Swings
- 15 Goblet Squats
- 10 Dumbbell Deadlifts
- 10 Dumbbell Hang Cleans
- 10 Dumbbell Push Presses
Conditioning
25 minute AMRAP:
- 10 Toes to Bar
- 20 Step-ups
- 20 Wall Balls
- 20 Dumbbell Snatches
- 500m/400m Row
Workout of the Day - Friday November 7, 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
- 20 Glute Bridges
- 15 Dumbbell Push Presses
- 10 Sots Presses
- 0:30 Hollow Hold
Strength
Pause Front Squat:
- Every 2:00 x 4 sets
- 2x3 @ 60%
- 1x3 @ 65%
- 1x3 @ 70%
- 3 Second Pause at Bottom
Conditioning
16 minute AMRAP:
- 10 Handstand Push-ups
- 20 Hollow Rocks
- 20 Ring Rows
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
Workout of the Day - Thursday November 6, 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
- 400m Run
- 10 Inchworms
- 20 Banded Face Pulls
- 15 Tempo Goblet Squats
- 0:30 Dead Hang
- 0:30 Hollow Hold
Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank
Workout of the Day - Wednesday November 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
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 10 Single Arm Dumbbell Rows (each side)
- 15 Banded Pallof Presses (each side)
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 65%
Conditioning
3 Rounds for time:
- 9 Deadlifts (115/80)
- 9 Hang Power Cleans (115/80)
- 9 Front Squats (115/80)
- 9 Shoulders to Overhead (115/80)
- 400m Run
Workout of the Day - Tuesday November 4, 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 Single Arm Bottom Up Kettlebell Presses (each side)
- 20 Banded Side Steps
- 15 Clam Crunches
- 20 Heel Overs
Strength
Push Press:
- Every 2:00 x 3 sets
- 3x10 @ 65%
Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Burpees
- 10 Step-ups
- 40 Double Unders
- 20 Starfish Crunches
Workout of the Day - Monday November 3, 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
- 1:00 Row
- 10 Lunges (each side)
- 20 Band Pull Aparts
- 15 Dumbbell Thrusters
- 0:20 Hanging L-Sit Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 2x5 @ 80%
Conditioning
18-15-12-9 reps for time:
- Thrusters (75/50)
- Pull-ups
- Abmat Sit-ups
Workout of the Day - Saturday November 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
- 10 Burpees
- 10 Single Leg Deadlifts (each side)
- 15 Rear Delt Flys
- 15 Jump Squats
- 1:00 High Plank
Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run