Workout of the Day

10.21.25

“Foundations of POWER” week 1 day 2

5 x 5 : bench press @ 7/10 rpe

then complete, in any order

3 x 10 : incline bench press
3 x 10 : barbell bent over row
3 x 12 : db bicep curls
3 x 15 rb tricep extensions

15-min amrap

300m row
12 db bench press (50/35)
12 pull ups

10.20.25

“Foundations of POWER” week 1 day 1

Strength volume day.

Back Squat 5×5 @ RPE 7
- Heavy but repeatable. Last reps of each set should feel challenging but clean with solid form.
Shoulder Press 5×5 @ RPE 7
- Maintain tight midline and consistent bar path, stable lock out at top
Deadlift 1×5 @ RPE 8
- 2-3 warm up sets. 1 “working” set. The fifth rep should move slower but with control.

rest 2-3 min between sets

complete ALL working sets at the same weight, sets do NOT count until you are at your working weight*

complete all back squats, then all shoulder press, then 1 heavy set of 5 for deadlifts*

you should leave the gym tired but not crushed — you’re building volume capacity, not testing maxes.

goal is to increase 5-10lbs each week. so do NOT go very heavy today, we are prepping the body!

10.19.25

HYROX Workout

6 rounds : e5mom

200m run
20 alternating leg jumping lunges
20 kb swings
200m run

10.17.25

PARTNER WOD

8 rounds : alternating movements

15/12 cal bike
12 alternating arm db snatch (50/35)
9 t2b

800m run *together

8 rounds : alternating movements

15/12 cal bike
12 alternating arm db snatch (50/35)
9 t2b

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

Workout of the Day

10.21.25

10.20.25

10.19.25

10.17.25

11.13.25

10.16.25

10.15.25

10.14.25

10.13.25

10.12.25

10.11.25

10.10.25

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