Workout of the Day

11.13.25

“Foundations of POWER” week 4 day 4

3 rounds : 3-min on/1-min off

100ft burpees broad jump + max rep wall ball
500m ski + max rep kb swings
500m row + max walking lunge steps

2 sets

10 landmine single leg rdl
10 single leg glute bridge (upper back on med ball or bench)
20 kb calf raise (holding kb/db)

10.16.25

deload

15-min amrap

400m run
500m ski
25 wall ball
20 kb deadlifts
10 burpees broad jumps

rest 5-min

15-min amrap

800m run
1000m ski
50 wall ball
40 kb deadlifts
20 burpees broad jumps

10.15.25

deload

3 sets : up to 70%

1 clean pull
1 power clean
1 front squat
1 jerk

10 sets : every : 90

sets 1 – 4 :
- 2 cleans & jerk @ 65-70%
  - *1st power clean & jerk. 2nd squat clean & jerk *
sets 5 – 6 :
- 3 clean pulls @ 80%

sets 7 – 10 : accessory
- odd : 10 push press @ 50%
- even : 10 RDL *use same weight

15-min amrap

3, 6, 9, 12, 15…….etc

push press (95/65)
box jumps (24/20)

*run 200m after each set

10.14.25

deload

3 sets : up to 70%

1 snatch pull
1 floating snatch
1 ohs

10 sets : every : 90

sets 1 – 4 :
- 2 snatch @ 65-70%
  - *focus on form & speed thru middle
sets 5 – 6 :
- 3 snatch pulls @ 80%

sets 7 – 10 : accessory
- odd : 5 chin ups (banded/weighted)
- even :60 plank hold (on hands)

for time (18-min)

30/25 cal bike
15 power snatch (95/65).
10 pull ups
20/18 cal bike
12 power snatch (135/85)
20 pull ups
10/8 cal bike
9 power snatch (155/105)
30 pull ups

10.13.25

deload

2 sets : warm up
- 5 behind neck press + 5 ohs
3 x 3 : pause ohs
- *2 second pause @ bottom. focus on ROM & stability*
3 x 3 : ohs

5 rounds

3-min amrap
- 24 db hang clean & jerk
- 12 burpees over db
- max cal bike/row/ski in remaining time (athletes choice)
rest 1- min between rounds

*score is total calories*

10.12.25

HYROX Workout

3 rounds : e5mom

1. 15 box jumps + 20 sandbag lunges + 25/20 cal row

2. 20 push ups + 30 kb swings + 20/15 cal bike

10.11.25

PARTNER Wod

for time (35-min)

120 thrusters (45/35)
60 bar facing burpees
30 clusters (135/85)
2000m row
30 clusters (135/85)
60 bar facing burpees
120 thrusters (45/35)

10.10.25

deload

2 x 10 : front foot elevated split squat
3 x 8 : front squat @ 65% of max (5-10lbs heavier than last week)

3 rounds : emom

100m run
9 strict/banded pull ups
40 double unders

rest 3- min

at min 12:00 – 25:00

2 rounds

400m run
80 double unders
20 pull ups/jumping pull ups

10.09.25

deload

8-min amrap
- 50 ft burpee broad jump
- 100ft farmer carry
- 200m run
  - rest 2-min
8-min amrap
- 25 ft sled push
- 200m run
- 15/12 cal bike
  - rest 2-min
8-min amrap
- 15/12 cal ski
- 15 kb swings
- 15 hand release push ups

recovery

foam roll IT
:60 pigeon
foam roll lats
:30 puppy dog pose

10.07.25

deload

2-3 sets : up to 65%

1 clean pull
1 power clean
1 front squat
1 jerk

10 sets : every : 90

sets 1 – 4 :
- 2 cleans + 1 jerk @ 65-70%
  - *1st clean, pause in catch
sets 5 – 6 :
- 3 clean pulls @ 75%

sets 7 – 10 : accessory
- odd : 10 push press @ 50%
- even : 10 RDL *use same weight

for time (18-min)

30/25 cal ski or row
10 power clean (135/95)
10 t2b
20/18 cal ski or row
8 power clean (155/105)
20 t2b
10/8 cal ski row
6 power clean (185/125)
30 t2b

10.07.25

deload

2-3 sets : up to 65%

1 snatch pull
1 floating snatch
1 ohs

10 sets : every : 90

sets 1 – 4 :
- 2 snatch @ 65%
  - *focus on form & speed thru middle
sets 5 – 6 :
- 3 snatch pulls @ 75%

sets 7 – 10 : accessory
- odd : 15 banded face pulls
- even :60 plank hold (on hands)

14-min amrap

3 wall walks
12 alternating arm db snatch (50/35)
60 double unders

10.06.25

deload

2 sets : warm up
- 5 behind neck press + 5 ohs
3 x 5 : pause ohs
- *2 second pause @ bottom. focus on ROM & stability*
2 x 3 : ohs

5 rounds (16-min)

200m run
10 back squat (135/95) *off floor
10 bar facing burpees

Workout of the Day

11.13.25

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10.13.25

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10.11.25

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10.09.25

10.07.25

10.07.25

10.06.25

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