Workout of the Day

11.26.25

“Foundations of POWER” week 6 day 3

4 sets : 8/10 rpe*

snatch pull
floating snatch (1″ off floor)
snatch
- do not “touch & go:

4 sets : 8/10 rpe*

1 squat clean
1 front squats
1 push jerk

*sets 1 & 2 @ same weight. +5lbs for sets 3 & 4 (for both complexes)

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

for time (10-min)

15 power snatch (135/95)
150 double unders
15 clean & jerks (135/95)

11.25.25

“Foundations of POWER” week 6 day 2

bench press – 5rm
- 2-3 heavy sets of 5.

then complete, in any order

2 x 15 : bench press @ 50-60% of 5rm
2 x 20 : db chest flys
2 x 20 : standing db kick back
2 x 20 : rb tricep push downs

4 rounds (16-min)

15/12 cal bike
12 t2b
9 burpee box jump overs (24/20)

11.24.25

“Foundations of POWER” week 6 day 1

back squat – 5rm
shoulder press – 5rm
deadlift – 5rm

take your time to get comfortable, in positions
there should be 2-3 HEAVY sets of 5.
bar speed matters, reps must stay clean, and technique is key
quality > weight

11.23.25

4 rounds (40-min)

25/20 cal bike
20 sandbag step ups
25/20 cal row
20 OH walking lunge steps (45/35)
25/20 cal ski
20 plate ground to overhead (45/35)

11.22.25

PARTNER WOD

12 Rounds (alternating full rounds)

5 bar facing burpees
4 hang power snatch (95/65)
3 overhead squats (95/65)

rest 5-min*

12 Rounds (alternating full rounds)

5 bar facing burpees
4 hang power cleans (95/65)
3 push press (95/65)

11.21.25

“Foundations of POWER” week 5 day 5

3 x 3 : tempo front squat (3 second descent) @ 8/10 rpe
4 x 4 : front squat @ 9/10 rpe
- working sets all at same weight

for time (20-min)

60/50 cal bike
30 alternating arm db snatch(50/35)
150 double unders
30 alternating arm db snatch
60/50 cal bike

11.20.25

“Foundations of POWER” week 5 day 4

6 rounds : every 5-min

300m row
25 wall ball
200ft farmers carry
max rep burpees to target in remaining time*
- rest 1-min

*follow this pattern until 100 burpees are complete or 6 rounds are completed, whatever happens first

accessory

2 sets:

10 seated arnold press
15 bent over lat raises
100ft overhead kb carry

11.19.25

“Foundations of POWER” week 5 day 3

4 sets : 8/10 rpe

snatch pull
floating snatch (1″ off floor)
snatch
- do not “touch & go:

4 sets : 8/10 rpe

1 squat clean
1 front squats
1 push jerk

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

4 rounds (16-min)

9 toes to bar
12 power snatch (75/55)
15 box jumps (24/20)

11.18.25

“Foundations of POWER” week 5 day 2

5 x 5 : bench press @ 9/10 rpe

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

12-min amrap

20 db hang clean & jerks
20/18 cal row

11.17.25

“Foundations of POWER” week 5 day 1

Strength volume day.

*push the weights this week. but do NOT sacrifice positions/ROM, next week we will test a 5rm*

Back Squat 5×5 @ RPE 9
- Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.
Shoulder Press 5×5 @ RPE 9
- Maintain tight midline and consistent bar path, stable lock out at top
Deadlift 1×5 @ RPE 10
- 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

11.16.25

4 rounds : e2mom

50ft sled push + 20 sit ups
12/10 cal ski + 12 kb swings
14 db hang snatch + 7 burpees over db
16/14 cal bike

11.15.25