Workout of the Day

Warm-Up (5-10 minutes):

  1. Dynamic Stretches:

    • Arm Circles: 10 forward, 10 backward

    • Leg Swings: 10 per leg

    • Hip Circles: 10 in each direction

  2. Cardio Activation:

    • Jumping Jacks: 1 minute

    • High Knees: 30 seconds

    • Butt Kicks: 30 seconds

Strength & Conditioning (30-40 minutes):

For Time
Complete the following as quickly as possible while maintaining good form:

  1. Bodyweight Circuit (3 rounds):

    • Push-Ups: 15 reps

    • Air Squats: 20 reps

    • Burpees: 10 reps

    • Plank Hold: 30 seconds

  2. Cardio Burst (After each round):

    • Jump Rope: 1 minute (or do simulated rope jumps)

  3. Core Finisher:

    • Bicycle Crunches: 20 reps (10 each side)

    • Flutter Kicks: 20 seconds

    • Side Plank (Left): 20 seconds

    • Side Plank (Right): 20 seconds

Cool Down (5-10 minutes):

  • Cat-Cow Stretch: 1 minute

  • Child’s Pose: 1 minute

  • Standing Forward Fold: 1 minute

  • Hip Flexor Stretch (30 seconds per leg)

  • Shoulder Stretch: 30 seconds per arm

Focus: Move intentionally, rest as needed, and aim to improve your speed and endurance! 💪

Workout of the Day

Warm-Up (5-10 minutes):

  1. Dynamic Warm-Up:

    • Arm Crosses: 20 seconds

    • Walking Lunges: 10 steps per leg

    • Inchworm to Plank: 5 reps

  2. Cardio Activation:

    • Skaters (side-to-side jumps): 30 seconds

    • Jump Squats (light effort): 10 reps

    • Mountain Climbers: 20 seconds

Workout (Strength and Endurance):

EMOM (Every Minute on the Minute) for 20 minutes
At the start of each minute, perform the following. Rest for the remainder of the minute:

  1. Odd Minutes (1, 3, 5, etc.):

    • 12 Dumbbell Deadlifts (use a moderate weight or bodyweight hinges if no equipment)

    • 10 Jumping Lunges (5 per leg)

  2. Even Minutes (2, 4, 6, etc.):

    • 10 Push-Ups

    • 15 Sit-Ups

Core Blast (6 minutes):

Complete 2 rounds:

  • Plank Shoulder Taps: 20 reps (10 per side)

  • V-Ups: 15 reps

  • Russian Twists: 30 reps (15 per side, use a weight or bodyweight)

Cool Down (5-10 minutes):

  • Pigeon Pose: 30 seconds per leg

  • Cobra Stretch: 30 seconds

  • Seated Forward Fold: 1 minute

  • Spinal Twist: 30 seconds per side

Focus: Push your pace during the EMOM, and challenge your core stability in the Core Blast. Rest and hydrate well! 🏋️‍♂️

Workout of the Day

Warm-Up (5-10 minutes):

  1. Dynamic Mobility:

    • Arm Swings (vertical and horizontal): 20 seconds

    • Leg Swings (forward and lateral): 10 per leg

    • Hip Openers (standing or walking): 10 reps per leg

  2. Cardio Activation:

    • Jump Rope (or simulated rope): 1 minute

    • Air Squats: 10 reps

    • Light Jog in Place: 30 seconds

Workout (Full-Body Strength & Cardio Circuit):

AMRAP (As Many Rounds As Possible) in 20 minutes

Complete as many rounds as possible of:

  1. Bodyweight/Weighted Circuit:

    • 10 Dumbbell Thrusters (or Air Squats if no equipment)

    • 8 Push-Ups

    • 6 Burpees

    • 15 Russian Twists (each side counts as 1 rep)

  2. Cardio Finisher (after each round):

    • 30 seconds High Knees or Run in Place

Finisher (Upper Body Burnout):

3 Rounds:

  • Plank to Push-Up: 8 reps

  • Superman Hold: 30 seconds

  • Tricep Dips (on a chair or bench): 10 reps

Cool Down (5-10 minutes):

  • Butterfly Stretch: 1 minute

  • Hamstring Stretch (standing or seated): 30 seconds per leg

  • Thread-the-Needle Stretch (for shoulders): 30 seconds per side

  • Deep Breathing in Child’s Pose: 1 minute

Focus: Aim to keep moving during the AMRAP, and challenge yourself to beat your previous rounds! 🏃‍♀️💥

Workout of the Day

  • Fuel 45mins prior

  • CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)

  • Functional Warm-Up Drills - 10 mins

3 rounds:

  • 3 x hang power snatches

  • 3 x overhead squats

  • 3 x snatches

  • 5 x push-ups (45#-65#)

  • 10m bear crawl

Strength: 

  • Deadlift - 3 reps x 10 sets at 65% 1 Rep Max (RM)

Work Capacity: 

  • Snatch Ladder -- Every 30 secs perform:

  • 1 snatch

  • Increase 10# each round

  • Start at 65#

  • Once you’re unable to perform a rep at the require weight

  • Complete 100 x double unders as fast as possible

Durability:

 1.5KM sprint

Post:

  • Hydrate

  • Fuel within 30 mins

  • Complete post-training journal

Workout Of The Day

  • Fuel 45mins prior
  • CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
  • Functional Warm-Up Drills - 10 mins

3 rounds: - barbell complex with push chaser (45#/65#)

With 45# bar do:

  • 6x deadlifts
  • 6x bent-over rows
  • 6x hanging cleans
  • 6x front squats
  • 6x push presses
  • 6x back squats

Warm-up to 65% 1 RM deadlift

Strength: 

  • Deadlift - 3 reps x 10 sets at 65% 1 RM

Work Capacity:

5 Rounds for Time (RFT)

  • 5 x power cleans (95#-115#)
  • 15 x push-ups
  • 25 x double unders (skipping)

Durability:

  • 30 x evil wheel

Post:

  • Hydrate
  • Fuel within 30 mins
  • Journal post-training session

# = pounds

 

Workout Of The Day

  • Fuel 45mins prior
  • CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
  • Functional Warm-Up Drills - 10 mins

3 Rounds of:

  • 400m run

  • 15x overhead squats (45#/35#)

  • 400m run

  • 15x kipping pull-ups

*# = lbs

Strength: 

  • Push Ups - 10 reps x 10 sets 

Work Capacity:

5 rounds | Each round is 2 minutes

  • 5x Muscle-ups
  • Max reps hang squat clean (125#/85#)
  • Rest 45 sec between rounds

Durability:
3 Rounds of:

  • 10m x Bear crawl
  • 50 x sit-ups
  • Athlete Yoga -- Quick Format 2 (10mins)

Post:

  • Hydrate
  • Fuel within 30mins
  • Complete post-training journal

Workout Of The Day

  • Fuel 45mins prior
  • CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
  • Functional Warm-Up Drills - 10 mins

3 Rounds of:

  • 400m run

3 rounds (45#): 

  • 5x strict presses
  • 5x push presses
  • 5x push jerks
  • 10x air squats

*# = lbs

Warm-up to 65% 1 RM back squat

Strength: 

  • Back squat - 3 reps x 10 sets at 65% 1 RM

Work Capacity:

10 rounds

  • 11 x chest-to-bar pull-ups
  • 22 x Front squat (75#)

Durability:
3 Rounds of:

  • 50 x sit-ups 
  • 25 x back extensions
  • Athlete Yoga -- Quick Format 1 (10mins)

Post:

  • Hydrate
  • Fuel within 30mins
  • Complete post-training journal

 

Workout Of The Day

  • Fuel 45mins prior

  • CTRL Breathing (inhale for 5 secs | hold for 5 secs | exhale for 5 secs | stay empty for 5 secs)
  • Functional Warm-Up Drills - 10 mins

3 Rounds of:

  • 250m Row
  • 5 x Air Squat
  • 5 x Back Squats (45#)*
  • 5 x Push-Ups
  • 30 sec. plank

*# = lbs

Warm-up to 65% 1 RM back squat

Strength: 

  • Back squat - 3 reps x 10 sets at 65% 1 RM

Work Capacity:

Complete for time.

  • 100 x double unders (or substitute 300 singles) - skipping
  • 80 x air squats
  • 60 x sit-ups
  • 40 x wall balls (20# men/ 12# women) - front squat with med ball. throw for height on wall
  • 20 x chest to bar pull-ups
  • 10 x clapping push-ups

Durability:
3 Rounds of:

  • 15 x sit-ups 
  • 30 sec handstand hold (start with hands 6”-12” away from wall)
  • 10 x back extensions
  • Athlete Yoga -- Quick Format 1

Post:

  • Hydrate
  • Fuel within 30mins
  • Complete post-training journal