Workout of the Day

“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

4 rounds : e4mom

1. 40 cal row
2. 20 cal ski + 20 kb swings + 20 hand release push ups

mobility cool down

• foam roll quads/IT
• pigeon
• foam roll lats
• puppy dog pose

“Foundations of POWER”  week 12 day 2

bench press

• 4 x 5 @ 95% of 5rm
• 1 set max reps @ 90%
  • quality reps, keep 1-2 reps in the tank, do NOT go until failure

then complete

• 2 x 10 : alternating arm db chest press
• 2 x 6 : strict ring dips
  • 12 dips off bench
• 2 x 15 : db skull crushers

4 rounds (18-min)

• 20/18 cal bike
• 20 db hang clean & jerks (50/35)
• 10 burpees over db

*last week we did these movements e2mom, since you all looked like you loved it so much, lets do it for time*

“Foundations of POWER” week 11 day 1

back squat :

• 2 x 5 : pause squat @ 75-80%
  • 2 second pause @ bottom of squat
• 5 x 3: @ 95%

shoulder press

• 4 x 3 @ 85%

deadlift

• 3 x 3 @ 90-95%

*% is all based of 5rm*

7 rounds : emom

1. 18 russian kb swings (24/16)
2. 16 kb goblet reverse lunges (24/16)
3. 14 box jump overs
4. 12/10 cal bike
5. 100ft walking lunge steps
6. rest

for time w/partner (35-min)

• 100 cal row
  • 10 rounds (alternating full rounds)
    • 15 wall ball
    • 12 deadlift (155/105)
    • 9 bar facing burpees
• 100 cal row

“Foundations of POWER” week 11 day 5

front squat

• warm up : increasing weight, up to 77%
  • 3 x 3 : tempo front squat (3/2/1)
• wave 1 :
  • 5 @ 77%
  • 3 @85%
  • 1 @ 88%
• wave 2
  • 5 @ 82%
  • 3 @ 86%
  • 1 @ 90+%

barbell conditioning

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

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