Workout of the Day

“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*

5 rounds : e6mom

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

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)

“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%

“Foundations of POWER” week 7 day 4

3 rounds

• 500m ski/row
• 20 db step overs  (50/35) (2 dumbbells)
• 500m row
• 200ft farmers carry
• 20 burpee broad jumps

accessory

2 sets :

• 10 single leg rdl
• 10 rb trunk rotations
• 20 rb face pulls

“Foundations of POWER” week 7 day 3 

3 sets : 1 snatch pull + 1 floating snatch (1″ off floor) 1+ snatch @ 60-70% (do NOT touch n go)

4 sets : 1 power snatch + 1 squat snatch @ 70%

3 sets : 1 squat clean + 1 front squats + 1 push jerk @ 60-70%

4 sets : 1 power clean + 1 squat clean + 1 jerk @ 70%

for time (14-min)

2 – 4 – 6 – 8 – 10 : power clean (155/105)

*15 box jumps after each set

“Foundations of POWER”  week 7 day 2

bench press

• 4 x 5 @ 70% of 5rm
• 1 set max reps @ 65%
  • 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

12-min amrap

• 12 db hang snatch (50/35)
• 9 t2b
• 6 burpees over db

“Foundations of POWER” week 7 day 1

back squat :

• 2 x 5 : tempo 3/2/1 @ 50 & 55%
  • focus : stability & ROM
• 3 x 5 : @ 70%
  • quality reps

shoulder press

• 3 x 5 @ 70%

deadlift

• 2 x 5 @ 70 % 75%

*% is all based of 5rm*

PARTNER WOD

• 60 deadlift (155/105)
• 50 deadlift (185/125)
• 40 deadlift (225/155)

*after each set of deadlifts complete :

• 50 pull ups
• 40 cal bike
• 30 bar facing burpees

“Fight Gone Bad”

1-min amrap at each station

1. wall ball
2. sdhp
3. box jump
4. push press
5. row
6. rest

teams of 3

• 1800m run
  • *switch every 200m
• 180 oh walking lunge steps 
  • *switch every 10 steps
• 1500m row/ski
  • *switch every 250m
• 150 kb swings
  • switch every 15 reps
• 1500m ski/row
  • *switch every 250m
• 120 hand release push ups
  • switch every 5 reps
• 1500m row/ski
  • *switch every 250m
• 90 burpee broad jumps
  • switch every 5 reps
• 1800m run
  • *switch every 200m