WOD

“Press Series”

METCON

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

MASTERS

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

MOVE

Press 5×2
Push Press 5×2
Push Jerk 5×2
Split Jerk 5×2
*building

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will help you build to 80% of your 1 rep max press for your first set of two reps, and build by 3-5% every set. Start the first push press set at the same weight as your last press set. Do the same for the push jerk sets and split jerk sets. Do not increase weight if your form breaks down. Record final working sets for each movement.

Post Weights to Comments.

FOUNDATIONS

Daybreak Foundations is designed to augment our daily workouts and should be performed in succession over the course of 8 weeks. Ideally, these can be completed after your daily workout in the gym or at home. If you have any questions about how to incorporate our Foundations program into your routine, please reach out to Mel or email us at [email protected].

WEEK 4 of 8

MON

Front squat
10 rounds on the 2:30
2 front squat at 90%

Core
3 Rounds
25 Hollow Rocks
25 Superman Rocks

TUE

Superset
EMOM 20
1 – 2 snatch push press + 1 snatch balance
2 – Max rep unbroken ring dips

Bike
10 x on the 2 Min
20/15 Calories

THU

Clean + Hang Clean
10 x every 2:30
squat clean + 2 hang squat clean
*start moderate (65%) then build

GHD Sit Ups
4×25

FRI

Superset
10 x on the 3 min
5 deadlift
300 Meter Run
*use 85-90% 1 rep max deadlift