Workout of the Day

“Foundations of POWER” week 14 day 3 

• 2 sets : 1 snatch pull + 1 floating snatch (1″ off floor) +1 ohs @ 70%
• 4 sets : 1 power snatch + 1 squat snatch @ 75-85%
• 3 x 1 : squat snatch @ 85+%

• 4 sets : 1 power clean + 1 front squat + 1 jerk @ 75-85%
• 3 x 1 : squat clean & jerk @ 85+%

for time (10-min)

“GRACE”

30 clean & jerks (135/95)

“Foundations of POWER”  week 14 day 2

bench press

• bench press – 3rm
• 4 drop sets :
  • max reps @ 90% 80% 70% 60% of 3rm

4 rounds : emom

1. 15/12 cal ski
2. 12 ring dips/18 box dips
3. 9 high box jumps (30/24)
4. 6 devil press (50/35)
5. rest

“Foundations of POWER” week 14 day 1

• back squat : – 3rm
• shoulder press – 3rm
• deadlift – 3rm

3 rounds : 3-min amrap at each/1-min rest between

1. 400m ski + max rep buprpee broad jump
2. 100ft sandbag lunge + max cal row
3. 20/18 cal bike + max rep wall ball

PARTNER WOD

4 rounds

• 500m row
  • 2 rounds each (alternate full rounds)
    • 10 pull ups
    • 5 burpees to target
• then complete, in any order
  • 2000m row
  • 100 burpees over rower

“Foundations of POWER” week 13  day 5

front squat

• 3 x 3 : tempo front squat (3/2/1) increasing weight, up to 80%
• front squat
  • 5 @ 80%
  • 3 @85%
  • 1 @ 90%
  • 3 x 3 @ 85-90%

barbell conditioning

emom x 16 : start @ 50% of max front squat

• min 1 – 4 :
  • 1 pull + 1 hang squat clean + 2 front squat
• min 5-8 :
  • 1 pull + 1 squat clean + 1  front squat
• min 8 – 12 :
  • 1 clean pull + 1 squat clean
• min 12 – 16 :
  • 1 squat clean

“Foundations of POWER” week 13 day 3 

• 2 sets : 1 snatch pull + 1 floating snatch (1″ off floor) +1 ohs @ 65-75 %
• 4 sets : 1 power snatch + 1 squat snatch @ 75-80%
• 2 x 2 : squat snatch @ 80+%

• 4 sets : 1 power clean + 1 front squat + 1 jerk @ 75-80%
• 2 x 2 : squat clean & jerk @ 80+%
• 2 x 3 : clean pulls @ +10lbs from last part

10-min amrap

• 3 power snatch (135/95)
• 60 double unders
• 12 air squats

“Foundations of POWER”  week 13 day 2

bench press

• bench press – 5rm
• 4 drop sets :
  • max reps @ 90% 80% 70% 60% of 5rm

4 rounds (18-min)

• 20/18 cal row
• 15 box jump overs
• 10 ring dips/20 box dips

PARNTER WOD

for time

• 120 wall ball
• 50 cal bike
• 90 pull ups
• 50 cal bike
• 60 shoulder to overhead (135/95)
• 50 cal bike
• 30 burpees over bar
• 50 cal bike