Workout of the Day - February 11, 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 Single Arm Dumbbell Presses (each side)
- 10 Toes Elevated Romanian Deadlifts
- 0:20 Hanging Knee Raise Hold
Strength
Deadlift:
- 1x6 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x3 @ 80%
- 2x3 @ 85%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 8 Handstand Push-ups
- 8 Power Snatches (95/65)
- 500m/400m Row
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 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)
Workout of the Day - February 7, 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
2 Sets:
- 8 Goblet Squats
- 15 Banded Face Pulls
- 10 Side Plank Hip Touches (each side)
Strength
Push Press:
- 6x3 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 10 Power Cleans (95/65)
- 20 Walking Lunges
- 250m/200m Row
Every 3:00 minutes complete 10 Burpees (minutes 3, 6, 9, 12)
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 - February 5, 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
- 10 Burpees
- 20 Cossack Squats
- 10 Sots Presses
- 20 Dead Bugs
- 10 Kip Swings
Skill
Handstand:
Wall Supported Handstand Hold:
- 3x0:30
- Rest 1:30 Between Sets
Strict Handstand Push-up Negatives
- 3x3 @ Slow as Possible
- Rest 1:00 Between Sets
Conditioning
For time:
Buy-in = 1000m Run
Then, 3 Rounds of:
- 20 Kettlebell Swings (55/35)
- 15 Burpees
- 20 Sit-ups
Workout of the Day - February 4, 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
Then, 3 Rounds of:
- 10 Goblet Squats
- 10 Single Arm Dumbbell Presses (each side)
Strength
Power Clean:
- Every 2:00 x 6 sets
- 3x3 @ 75%
- 3x2 @ 80%
Conditioning
3 Rounds for time:
- 30 Wall Balls
- 15 Toes to Bar
- 30/24 Calorie Row
Workout of the Day - February 3, 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
- 20 Glute Bridges
- 20 Band Pull Aparts
- 10 Dislocators
- 10 PVC Overhead Squats
Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 65%
- 1x5 @ 75%
- 1x4 @ 80%
- 1x4 @ 85%
Accessory
3 Sets:
- 10 Romanian Deadlifts (Light/Moderate Weight)
- 10 Strict Presses (Light/Moderate Weight)
- 20 Banded Side Steps (each side)
- 20 Hammer Bicep Curls
Workout of the Day - February 1, 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
- 10 Cossack Squats (each side)
- 10 Single Arm Upright Rows (each side)
- 1:00 Plate Hops
- 10 Goblet Squats
- 0:30 Side Plank (each side)
Conditioning
10 Rounds for time:
- 10/8 Calorie Row
- 10 Wall Balls
- 5 Power Cleans (95/65)
- 5 Bar Facing Burpees
Buy-out = 200m Farmers Carry (55/35)
Time cap = 30 minutes
Workout of the Day - January 31, 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 Bulgarian Split Squats (each side)
- 20 Band Pull Aparts
- 10 Strict Burpees
- 20 Clam Crunches
Strength
Deadlift:
- Every 2:00 x 4 sets
- 1x3 @ 80%
- 3x3 @ 85%
- Dead-stop Reps (no touch & go)
Conditioning
For time:
3 Rounds of:
- 3 Rope Climbs
- 15 Front Squats (115/80)
Then, 3 Rounds of:
- 6 Handstand Push-ups
- 30 Sit-ups
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 29, 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
- 10 Burpees
- 10 Dislocators
- 10 Ground to Overhead w/ Empty Barbell
- 10 Overhead Squats w/ Empty Barbell
- 50 Single Unders
- 0:30 Plank
Strength
Squat Snatch:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 2x4 @ 65%
- 1x3 @ 70%
Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 15 Toes to Bar
- 50 Double Unders
Workout of the Day - January 28, 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 Inchworms
- 10 PVC Overhead Squats
- 20 Dead Bugs
Accessory #1
3 Sets:
- 12 Unbroken Banded Strict Pull-ups
- 12 Weighted Step Back Lunges (each side)
- 15 Side Plank Hip Touches (each side)
Accessory #2
3-4 Sets:
- 12 Push Presses (moderate weight)
- 15 Tempo Banded Side Steps (each side)
- 0:30 Hollow Hold
- 15 V-ups
Workout of the Day - January 27, 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
- 15/12 Calorie Row
- 10 Cossack Squats (each side)
- 20 Band Pull Aparts
- 15 V-ups
- 15 Jump Squats
Strength
Back Squat:
Take 20 minutes to complete:
- 2x6 @ 65%
- 1x6 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%
Conditioning #1
8 minute EMOM:
- 1st minute = Alternating Dumbbell Snatches (45/30)
- 2nd minute = Burpees
- 3rd minute = Rest
Conditioning #2
For time:
- 1000m Row
Workout of the Day - January 25, 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
10 minutes for quality:
- 10 Burpees
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Conditioning
4 Rounds for time:
- 10 Chest to Bar Pull-ups
- 20 Lunges
- 10 Ground to Overhead (95/65)
- 1:00 Plank
- 500m/400m Row
Workout of the Day - January 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
- 15/12 Calorie Row
- 20 Lunges
- 20 Banded Face Pulls
- 0:30 Dead Hang
- 0:30 Side Plank (each side)
Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 1x4 @ 80%
- 1x3 @ 85%
- 1x3 @ 90%
Conditioning
3 Rounds for time:
- 10 Hang Power Snatches (95/65)
- 25 Abmat Sit-ups
- 400m Run
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 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 21, 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:
- 15/12 Calorie Row
- 20 Lunges
- 10 Step-ups
- 0:30 Hollow Hold
Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Back Squats @ 70%
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 10 Floor Presses
- 4th 1:30 = 8-10 Strict Pull-ups
Conditioning
12 minute AMRAP:
- 200m Run
- 10 Alternating Dumbbell Plank Rows (50/35)
- 5 Power Cleans @ 70%
Workout of the Day - January 20, 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 Single Leg Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 15 V-ups
Strength
Strict Press:
- Build up to a heavy set of 5 reps
- Take at least five sets to build to your max
- Rest at least 2:00 between sets
Conditioning
10 Rounds for time:
- 15 Wall Balls
- 1 Rope Climb
Time Cap = 16 minutes