Workout of the Day

12.16.25

“Foundations of POWER” week 9 day 2

bench press

4 x 5 @ 80% of 5rm
1 set max reps @ 75%
- quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

2 x 15: db chest flys
2 x 6 : strict ring dips
- 12 dips off bench
2 x 15 : standing dumbbell kickbacks

for time (15-min)

30/25 cal bike
20 db box step overs (50/35)
10 devils press (50/35)
20 db step overs
30/25 cal bike

12.15.25

“Foundations of POWER” week 9 day 1

back squat :

2 x 5 : tempo 3/2/1 @ 60 & 65%
- focus : stability & ROM
4 x 4 : @ 80%
- quality reps

shoulder press

4 x 4 @ 75%

deadlift

3 x 3 @ 80 – 85%

*% is all based of 5rm*

12.14.25

for time (40-min)

1000m row/ski
3 rounds
- 15/12 cal bike
- 10 burpee box jumps
1000m row/ski
3 rounds
- 20 kb swings
- 20 sit ups
1000m row/ski

12.13.25

PARTNER WOD

2 rounds : (35-min)

120 cal bike (switch every 10 cal: 1-min cap)
3 sets :
- 30 thrusters (95/65)
- 30 pull ups

12.12.25

“Foundations of POWER” week 8 day 5

front squat

warm up : increasing weight, up to 72%
- 3 x 3 : tempo front squat (3/2/1)
wave 1 :
- 5 @ 72%
- 3 @ 78%
- 1 @ 83%
wave 2
- 5 @ 74%
- 3 @ 80%
- 1 @ 85%

for time (16-min)

10 – 20 – 30 – 20 – 10

wall ball
alternating arm db snatch (50/35)
hand release push ups

12.11.25

“Foundations of POWER” week 8 day 4

6 rounds : e6mom

25/20 cal row
50 double unders
25/20 cal ski
10 burpees to target

accessory

2 sets :

10 overhead lateral raise
10 rb trunk rotations
20 rb face pulls

12.10.25

“Foundations of POWER” week 8 day 3

3 sets : 1 snatch pull + 1 floating snatch (1″ off floor) 1+ snatch @ 65-75% (do NOT touch n go)

4 sets : 1 power snatch + 1 squat snatch @ 75%

3 sets : 1 squat clean + 1 front squats + 1 push jerk @ 65-75%

4 sets : 1 power clean + 1 squat clean + 1 jerk @ 75%

12-min amrap

3 power snatch (135/85)
6 bar facing burpees
9 t2b

12.09.25

“Foundations of POWER” week 8 day 2

bench press

4 x 5 @ 75% of 5rm
1 set max reps @ 70%
- quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

2 x 10 : db crush press
2 x 6 : strict ring dips
- 12 dips off bench
2 x 15 : overhead tricep extension

*heavier than last week

4 rounds : e2mom

10 devils press
20/18 cal bike

12.08.25

“Foundations of POWER” week 8 day 1

back squat :

2 x 5 : tempo 3/2/1 @ 55 & 60%
- focus : stability & ROM
3 x 6 : @ 75%
- quality reps

shoulder press

3 x 5 @ 72%

deadlift

2 x 5 @ 75 – 80%

*% is all based of 5rm*

12.07.25

5 rounds : e6mom

30 kb swings
25 air squats
20 sit ups
15/12 cal bike/ski/row
10 burpees to target

12.06.25

PARNTER WOD

for time (30-min)

alternating full rounds

12 rounds (total)
- 10/8 cal bike
- 9 ohs (95/65)
8 rounds (total)
- 10/8 cal bike
- 6 power snatch (115/75)
4 rounds (total)
- 10/8 cal bike
- 3 squat snatch (135/85)

12.05.25

“Foundations of POWER” week 7 day 5

front squat

warm up : increasing weight, up to 70%
- 3 x 3 : tempo front squat (3 second descent)
wave 1 :
- 5 @ 70%
- 3 @ 75%
- 1 @ 80%
wave 2
- 5 @ 72 %
- 3 @ 77%
- 1 @ 82%

6 rounds (16-min)

3 front squat (185/125)*
60 double unders
9 chest to bar

*scaling : use 75%