Workout of the Day - March 6, 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
- 250m/200m Row
- 20 Air Squats
- 15 Banded Clam Shells (each side)
- 20 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Accessory
3 Sets:
- 15 Dumbbell Z Presses
- 10 Romanian Deadlifts
3 Sets:
- 15 Banded Tricep Push-downs
- 20 Dead Bugs
- 1:00 Plank
Workout of the Day - March 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
2 Sets:
- 10 Inchworms
- 10 Sots Presses
- 20 Cossack Squats
Strength
Push Press:
- Every 2:00 x 5 sets
- 2x4 @ 75%
- 2x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 20 Kettlebell Swings (55/35)
- 20 Lunges
- 15 Toes to Bar
- 400m Run
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 - March 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
- 15/12 Calorie Row
- 20 Glute Bridges
- 20 Band Pull Aparts
- 15 Side Plank Hip Touches (each side)
- 10 Sprawls
Skill
Double Unders:
Unbroken Double Under Attempts:
- 3 x Max Unbroken Double Unders
- Rest 2:00 Between Sets
3 Sets:
- 20 Tibialis Raises
- 1:00 Dead Hang Hold
Conditioning
5 Rounds for time:
- 24 Air Squats
- 16 Bar Facing Burpees
- 8 Shoulders to Overhead (95/65)
- 4 Thrusters (95/65)
Workout of the Day - March 1, 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
- 500m/400m Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
- 20 High Plank Shoulder Taps
Conditioning
8 minute AMRAP:
- 10 Pull-ups
- 10 Front Squats (95/65)
- 100m Farmers Carry (55/35)
Rest 2:00
8 minute AMRAP:
- 10 Toes to Bar
- 10 Hang Power Cleans (95/65)
- 200m Run
Rest 2:00
8 minute AMRAP:
- 10 Bar Facing Burpees
- 10 Thrusters (95/65)
- 300m/240m Row
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 27, 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 Burpees
- 15 Banded Face Pulls
- 15 Jump Squats
- 20 Dead Bugs
- 0:30 Side Plank (each side)
Strength
Pause Back Squat:
- 5x3 @ 75%
- Rest 2:00 Between Sets
Conditioning
3 Rounds for time:
- 10 Snatches (95/65)
- 20/16 Calorie Row
- 10 Clean & Jerks (135/95)
- 20/16 Calorie Row
Workout of the Day - February 26, 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:
- 250m/200m Row
- 20 Walking Lunges
- 10 Inchworms
Accessory #1
3 Sets:
- 15 Dumbbell Romanian Deadlifts
- 10 Strict Pull-ups
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Russian Twists w/ Medicine Ball
Accessory #2
3-4 Sets:
- 20 Calf Raises
- 15 Seated Bicep Curls
- 15 Banded Tricep Push-downs
- 15 Side Plank Hip Touches (each side)
Workout of the Day - February 25, 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 Sprawls
- 10 Goblet Squats
- 20 Candlestick Toe Touches
Strength
Front Squat:
- Every 2:00 x 6 sets
- 6x4 @ 70%
Conditioning
For time:
30-20-10 reps of:
- Kettlebell Swings (55/35)
- Burpees
400m Run after each round
Workout of the Day - February 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
- 12/10 Calorie Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Step-ups (each side)
- 20 Russian Twists
- 10 Sots Presses
Strength
Power Clean + Power Jerk:
- Every 2:00 x 7 sets
- 3x(2+2) @ 80%
- 3x(1+1) @ 90%
- 1x(6+1) @ 65%
Conditioning
15 minute AMRAP:
- 250m/200m Row
- 40 Double Unders
- 15 Wall Balls
- 5 Dumbbell Single Arm Shoulder to Overhead (each side) (50/35)
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 21, 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
- 20 Cossack Squats
- 10 Pallof Presses (each side)
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Side Plank Hip Touches (each side)
Strength
Back Squat:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
15 minute AMRAP:
- 12 Power Cleans (95/65)
- 12 Shoulders to Overhead (95/65)
- 24 Sit-ups
- 500m/400m Row
Workout of the Day - February 20, 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:
- 1:00 Row
- 10 Donkey Kicks (each side)
- 10 Sots Presses
- 20 Banded Good Mornings
Strength
Bent Over Row:
- 5x5 @ 70%
- Rest 1:30 Between Sets
Accessory
3 Sets:
- 20 Skull Crushers
- 20 Prone Banded Hamstring Curls
- 10 Weighted Step Back Lunges (each side)
- 0:30 Hollow Hold
- 1:00 Plank
Workout of the Day - February 19, 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
- 5 Turkish Get-ups (each side)
- 20 Step-ups
- 20 PVC Overhead Squats
- 10 Kip Swings
Strength
Power Snatch:
- Every 2:00 x 5 sets
- 2x5 @ 60%
- 2x4 @ 65%
- 1x3 @ 70%
Conditioning
50-25 reps for time:
- Burpees
- Wall Balls
Time cap = 15 minutes
Workout of the Day - February 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
- 20/16 Calorie Row
- 15 Glute Bridges
- 15 Clam Shells (each side)
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Skill
Single Leg Squat:
- 3x10 Single Leg Touchdowns (each side)
- 3x10 Single Leg Step-ups (each side)
Conditioning
16 minute AMRAP:
- 15 Toes to Bar
- 20 Alternating Dumbbell Snatches (45/30)
- 400m Run
Workout of the Day - February 17, 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
- 400m Run
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:20 Hanging Knee Tuck
Strength
Push Press:
- 2x5 @ 65%
- 2x5 @ 70%
- 2x5 @ 75%
- Rest 2:00 Between Sets
Conditioning
2 Round for Max Reps:
- 1:00 Power Cleans (95/65)
- 1:00 Sprawls
- 1:00 Box Jumps (step down)
- 2:00 Calorie Row
Workout of the Day - February 15, 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
- 20/16 Calorie Row
Then, all w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings
Conditioning
"DT + Row"
5 Rounds for time:
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Jerks (155/105)
- 500m/400m Row
Workout of the Day - February 14, 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
- 500m/400m Row
- 20 Cossack Squats
- 20 Band Pull Aparts
- 10 Inchworms
- 15 Hollow Rocks
Accessory #1
3-4 Sets:
- 10 Good Mornings
- 20 Skull Crushers
- 20 Candlestick Toe Touches
- 1:00 Dead Hang Hold
Accessory #2
3-4 Sets:
- 10 Weighted Step Back Lunges (each side)
- 20 Bicep Curls
- 1:00 Plank
- 50m Suitcase Carry (each side)
Workout of the Day - February 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
- 15 Sprawls
- 15 Side Steps (each side)
- 15 Clam Shells (each side)
- 10 Dislocators
- 10 PVC Overhead Squats
Strength
Strict Press:
- 6x4 @ 75%
- Rest 2:00 Between Sets
Conditioning
7 minute AMRAP:
- 20 Wall Balls
- 20 Sit-ups
Rest 2:00
7 minute AMRAP:
- 10 Power Cleans (115/80)
- 10 Burpees over Bar
Workout of the Day - February 12, 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 Step-ups
- 15 V-ups
- 10 Goblet Squats
- 10 Sots Presses
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 3x5 @ 70%
Conditioning
3 Rounds for time:
- 400m Run
- 21 Kettlebell Swings (55/35)
- 3 Rope Climbs