Workout of the Day

10.29.25

“Foundations of POWER” week 2 day 3

4 sets : 7/10 rpe

high hang power snatch (hip)
hang power snatch (above knee)
floating snatch (1″ off floor)

4 sets : 7/10 rpe

1 power clean
2 front squats
1 push press

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

5 rounds (16-min)

5 hang power snatch (95/65)
50 double unders
5 thrusters (95/65)

10.28.25

“Foundations of POWER” week 2 day 2

5 x 5 : bench press @ 7/10 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 : incline bench press
3 x 10 : barbell bent over row
3 x 12 : bicep curls
3 x 15: rb tricep kickbacks

18-min amrap

10 bench press (135/85)
15/12 cal bike
20 alternating arm db snatch (50/35)
200m run

10.27.25

“Foundations of POWER” week 2 day 1

Strength volume day.

Back Squat 5×5 @ RPE 7
- Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.
Shoulder Press 5×5 @ RPE 7
- 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

10.26.25

3 rounds

3-min amrap

- 10 cal ski + 10 kb swings
  - rest 1 -min
3-min amrap
- 10 cal row + 10 air squats + 10 hand release push ups
  - rest 1 – min
3-min amrap
- 10 plate ground to overhead + 10 burpees to plate
  - rest 1-min

10.25.25

PARTNER WOD

EMOM w/partner

5 deadlift (185/125) + max cal bike (complete 100 cals)
- rest 2-min
4 power cleans (135/95) + max burpees over bar (complete 100 burpees)
- rest 2 – min
3 hang squat clean thruster (95/65) + max pull ups (complete 100 pull ups)

*partners switch EMOM, one person working at a time, follow pattern until 100 cals/reps are complete*

10.24.25

“Foundations of POWER” week 1 day 5

3 x 3 : tempo front squat (3 second descent) @ 6/10 rpe
4 x 4 : front squat @ 6/10 rpe
- working sets all at same weight

for time (18-min)

60/50 cal row
60 wall ball
40/30 cal row
40 wall ball
20/15 cal row
20 wall ball

10.23.25

“Foundations of POWER” week 1 day 4

for time (25-min)

30 – 20 – 10 – 20 – 30

kb swings
box jumps
sandbag lunge steps
sit ups

*200m run between each set (4 total runs)*

mobility/skill

2 sets :

50 ft sled pull
2 turkish get ups
mobility- off box (:30-:60 pigeon pose, couch stretch)

10.22.25

“Foundations of POWER” week 1 day 3

4 sets : 6/10 rpe

high hang power snatch (hip)
hang power snatch (above knee)
floating snatch (1″ off floor)

4 sets : 6/10 rpe

1 power clean
2 front squats
1 push press

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

5 rounds (16-min)

8 hang power cleans (95/65)
10 shoulder to overhead (95/65)
12/10 cal bike

10.21.25

“Foundations of POWER” week 1 day 2

5 x 5 : bench press @ 7/10 rpe

then complete, in any order

3 x 10 : incline bench press
3 x 10 : barbell bent over row
3 x 12 : db bicep curls
3 x 15 rb tricep extensions

15-min amrap

300m row
12 db bench press (50/35)
12 pull ups

10.20.25

“Foundations of POWER” week 1 day 1

Strength volume day.

Back Squat 5×5 @ RPE 7
- Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.
Shoulder Press 5×5 @ RPE 7
- 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

complete ALL working sets at the same weight, sets do NOT count until you are at your working weight*

complete all back squats, then all shoulder press, then 1 heavy set of 5 for deadlifts*

you should leave the gym tired but not crushed — you’re building volume capacity, not testing maxes.

goal is to increase 5-10lbs each week. so do NOT go very heavy today, we are prepping the body!

10.19.25

HYROX Workout

6 rounds : e5mom

200m run
20 alternating leg jumping lunges
20 kb swings
200m run

10.17.25

PARTNER WOD

8 rounds : alternating movements

15/12 cal bike
12 alternating arm db snatch (50/35)
9 t2b

800m run *together