Workout of the Day

Partner WOD

2000m row/ski

• 20 rounds : alternating full rounds
  • 6 bar facing burpees
  • 5 hang clean & jerks (95/65)
  • 4 thrusters (95/65)

2000m ski/row

“Foundations of POWER” week 3 day 5

• 3 x 3 : tempo front squat (3 second descent) @ 7/10 rpe
• 4 x 4 : front squat @ 8/10 rpe
  • working sets all at same weight 

3 rounds (22-min)

• 30 db hang snatch (50/35)
• 20 t2b
• 10 burpee box jump overs (24/20)

rest 2- min between rounds

“Foundations of POWER” week 3 day 4

5 rounds e2mom

1. 20 wall ball + 10 kb sdhp

2. 400/350m row

3. 15/12 cal bike

accessory

2 sets

• 10 single rdl
• 10 sl glute bridge
• 20 kb calf raise

“Foundations of POWER” week 3 day 3 

4 sets : 8/10 rpe

• hang power snatch (mid thigh)
• hang power snatch (above knee)
• floating snatch (1″ off floor)

4 sets : 8/10 rpe

• 1 power clean
• 2 front squats
• 1 push jerk

2 x 3 : clean pulls (+10-20lbs from part 2.)

6 rounds (14-min)

• 12/10 cal bike *
• 8 burpee box jump overs (24/20)
• 4 power snatch (135/95)

*1-min cap

“Foundations of POWER”  week 3 day 2

• 5 x 5 : bench press @ 8/10 rpe
  • *5-10lbs heavier than last week , but do NOT feel forced to increase.  Quality reps*
  • *improving movement will lead to more weight

then complete, in any order

• 3 x 10 : db chest flys
• 3 x 10 : single arm db row
• 3 x 12 : kb crush curls
• 3 x 15: db overhead tricep extension

for time: (16-min)

• 500 m Row
• 25 pull ups
• 50 Hand-release Push-ups
•  25 Pull-ups
• 500 m Row

“Foundations of POWER” week 3 day 1

 Strength volume day.

• Back Squat 5×5 @ RPE 8

  • Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.

• Shoulder Press 5×5 @ RPE 8

  • Maintain tight midline and consistent bar path, stable lock out at top

• Deadlift 1×5 @ RPE 8

  • 2-3 warm up sets.   1 “working” set. The fifth rep should move slower but with control.

rest 2-3 min between sets

*5-10lbs heavier than last week , but do NOT feel forced to increase.  Quality reps*

*improving movement will lead to more weight

2 rounds (35-min)

• 800m run
• 40 kb swings
• 20 burpees box jump overs
• 80 air squats
• 20 burpees box jump overs
• 40 kb swings
• 800m run