Workout of the Day

PARTNER WOD

60 cal row

• • 12 rounds :
    • 30 double unders + 3 power snatch

60 cal row

• • 12 rounds : alternating full rounds 
    • 6 burpees to target + 12 pull ups

60 cal row

“Foundations of POWER” week 2 day 5

• 3 x 3 : tempo front squat (3 second descent) @ 6/10 rpe
• 4 x 4 : front squat @ 7/10 rpe
  • working sets all at same weight 

3 rounds

• 10 devils press
• 20 db box step overs
• 30/25 cal bike
  • rest 2-min

“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)

“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

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

“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)