Workouts | Raise the Bar Fitness

Bootcamp

Thursday, August 7th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
20 Seconds Per Side Plate Pinch Hold
20 Mountain Climbers

WOD

Workout Format

5 Rounds ~ 20 Minute Time Cap

Competitive

300m Run
100m Single Arm Farmer Carry (50/35)
20 Sit Ups

Performance

300m Run
100m Single Arm Farmer Carry (30/25)
20 Sit Ups

Lifestyle

200m Run
100m Single Arm Farmer Carry
10 Crunches

Push Press

Every 1.5 Minutes On The Minute: Building Weight Or Work Technique
3-3-3-3-3-3

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
30 Seconds Farmer Hold Per Side
5 Sit Ups

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side

Strength

Wednesday, August 6th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, August 6th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Dynamic Squats
10 Knees Over Toes Lunges
5 Inchworm To Downward Dog

Strength / Skill Work
Coach Guided
5 Single Leg Box Squat Per Side
5 Assisted Single Leg Squat Per Side
4 Elevated Single Leg Squat Per Side
3 Candle Stick Roll To Single Leg Squat
3 Single Leg Squats

WOD

Workout Format

15 Rounds For Time ~ 10 Minute Time Cap
COMPETITVE
3 Thrusters (95/65)
3 Burpees

Performance

3 Thrusters (65/45)
2 Burpees

Lifestyle

3 Thrusters
3 No Push Up Burpees

No Push Off Step Ups

Every 1.5 Minutes On The Minute (Weighted Or Unweighted)
6-6-6-6 (Per Leg)

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
2 Thrusters
2 Burpees

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side

Bootcamp

Tuesday, August 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Single Unders
10 Inchworm
10 Ring Rows

Secondary Strength Movement

Bench Press

Every 2 Minutes On The Minute: Building Weight Or Work Technique
5-5-5-5-5

WOD

Workout Format

12 Minute AMRAP
COMPETITVE
Max Unbroken Push Ups
Rest 1 Minute
Max Unbroken Pull Ups
Rest 1 Minute

Performance

Max Unbroken Elevated Push Ups
Rest 1 Minute
Max Unbroken Band Pull Ups
Rest 1 Minute

Lifestyle

Max Unbroken Elevated Push Ups
Rest 1 Minute
Max Unbroken Ring Rows
Rest 1 Minute

Notes

Coach Guided
30 Seconds Dead Hang
5 Hanging Hollow To Arch Holds
5 Kip To Lever
4 Kipping Pull Up Singles
4 Kipping Pull Ups
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Push Ups At Workout Scale
5 Pull Ups At Workout Scale

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Childs Pose X 60 Seconds
Prayer Stretch X 60 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 60 Seconds Per Side

Bootcamp

Monday, August 4th, 2025 - Holidayyyyy Bootcamp

General Warm-Up

200 Meter Run
-Into-
2 Rounds of
5 Push Ups
10 Squats
15 Sit Ups
then
2 Rounds of
10 Good Mornings
10 Lunges
10 Ring Rows
Finish with 2 Minutes of
Skipping Practice

WOD

Workout Format

Teams of 3
6 min Work / 1 min Rest Per Round
At each station, 1 person is on the cardio while the other 2 split the reps (1 working, 1 resting).
When the cardio athlete returns, they tag in and the next person goes to the cardio while the remaining 2 continue splitting the work.
Keep rotating for the full 6 minutes, then rest 1 minute and move to the next station.

Round 1
Cardio: 400m Ski
Work: 20 Burpees + 30 Wall Balls
(C: 20/14) (P: 14/10)
Round 2
Cardio: 500m Row
Work: 30 KB Swings + 50 KB Lunges
(C: 20/14) (P: 14/10)
Round 3
Cardio: 400m Run
Work: 100 ft Sled Push + 40 Slam Balls
(C: 20/15) (P: 15/10)

Round 4
Cardio: 800m Bike Erg
Work: 20 Push-ups + 20 Box Jumps
(C: 24/20) (P:20/20)
Round 5
Cardio: 21 cal Assault Bike
Work: 60 Air Squats + 80 Mountain Climbers
Round 6
Cardio: 100 Double Unders (P: 200 Singles)
Work: 30 Ring Rows + 60 Sit-ups

Notes

Movement Prep
Review Cardio Exercises
Review WOD Movements

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Strength

Sunday, August 3rd, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Notes

Shoulder Press
Every 3 Minutes On The Minute x 3 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 2nd, 2025 – Olympic Weightlifting 228.2

Secondary Strength Movement

Back Squat

E3:00MOM4
1st set: 6 @ 75%
2nd set: 4 @ 80%
3rd set: 4 @ 80%
4th set: 4 @ 80%
% of Back Squat

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a heavy kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a heavy kettlebell.
NOTE: March on the spot while maintaining the bicep curl.
TOTAL 15 REPS PER SET

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Power Clean or Clean

Olympic Weightlifting

Saturday, August 2nd, 2025 - Olympic Weightlifting 228.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS or 90-90 Hip Rolls

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
1st set: 3 Jerk Drive + 1 Split Jerk
1st set: 75%
TOTAL 4 REPS
Then…
TOTAL 2 REPS
2nd to 5th set: 1 Jerk Drive + 1 Split Jerk
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Power Snatch or Snatch

Strength

Friday, August 1st, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Deadlift

Every 3 Minutes On The Minute x 3 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Bicep Hammer Curls
15 Sit Ups
200m Run

Deadlift

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Rounds (Modify And Repeat As Needed)
10 Double Dumbbell Hang Clean
5 Toes To Bar

For Time ~ 15 Minute Time Cap

COMPETITIVE

100m Farmer Carry (40/30)
30 Double Dumbbell Hang Clean
15 Toes To Bar
30 Double Dumbbell Hang Clean
100m Farmer Carry

PERFORMANCE

100m Farmer Carry (30/20)
30 Double Dumbbell Hang Clean (C: 40/30)
15 Hanging Leg Raises
30 Double Dumbbell Hang Clean
100m Farmer Carry

LIFESTYLE

100m Farmer Carry
20 Double Dumbbell Hang Clean (C: 40/30)
20 Seconds Dead Hang
20 Double Dumbbell Hang Clean
100m Farmer Carry

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds

Bootcamp

Thursday, July 31st, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
12 Ring Rows
12 Air Squats
24 Mountain Climbers

WOD

Workout Format

AMRAP 15 Minutes

Competitive

1200m Row
100 Goblet Lunges (30/25)

Performance

1000m Row
100 Goblet Lunges (25/15)

Lifestyle

800m Row
80 Assisted Lunges

Overhead Press

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Round Split With A Partner (Modify And Repeat As Needed)
500m Row
20 Lunges

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seal Stretch X 30 Seconds
Pigeon Pose X 30 Seconds Per Side
Child's Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side

Strength

Wednesday, July 30th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, July 30th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Inchworm To Push Ups
10 Bent Over Dumbbell Rows
30 Jumping Jacks

Secondary Strength Movement

Bench Press

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

WOD

Workout Format

21-15-9 ~ Time Cap 14 Minutes
COMPETITVE
Burpee Dumbbell Row (35/25)
Push Press

Performance

Burpee Dumbbell Row (35/25)
Push Press

Lifestyle

Burpee Dumbbell Row (35/25)
Push Press

Notes

Movement Prep
1 Rounds (Modify And Repeat As Needed)
3 Burpee Dumbbell Row
5 Push Press

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Calf Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Bootcamp

Tuesday, July 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
200m Run
12 Scap Pull Ups
12 Empty Bar Deadlifts

WOD

Workout Format

4 Rounds for Time ~ 15 Minutes
COMPETITVE
6 Strict Pull Ups
12 Deadlifts (225/160)
400m Run

Performance

12 Kipping Or Band Pull Ups
12 Deadlifts (155/110)
400m Run

Lifestyle

10 Ring Rows
12 Deadlifts
300m Run

Barbell Bent Over Row

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

Notes

Movement Prep
1 Round (Modify And Repeat As Needed)
3 Strict Pull Ups
5 Deadlifts (Easy Weight And Build To Workout Weight)
4 Deadlifts
3 Deadlifts
2 Deadlifts
1 Deadlifts

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Scorpion Twist Stretch X 30 Seconds Per Side
Hip Flexor Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Prayer Stretch X 30 Seconds

Strength

Monday, July 28th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

Every 3 Minutes On The Minute x 3 Rounds
1 Reps @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Split Squats Per Side / Every 2.5 Minutes On the Minute
6 Reps: Barbell Glute Bridge / Every 1.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every Minute On the Minute
10 Reps: Single Arm Farmer Carry March Per Side / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, July 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
8 Wall Ball Clean And Press
12 Wall Ball Russian Twist Per Side
20 Jumping Jacks

Strength

Performance Track
Perform 4 Warm Up Sets Of 12-9-6-3-1 Every 1.5 Minutes On The Minute
Into
4 Sets Of 2 Reps @ 85% 1 Rep Max Every 2.5 Minutes On The Minute
Practice Track
Perform 4 Warm Up Sets Of 12-10-6-4 Every 1.5 Minutes On The Minute
Into
4 Sets Of 4 Reps @ A Moderate-Heavy Weight Every 2.5 Minutes On The Minute

WOD

Workout Format

AMRAP ~ 13 Minutes

Competitive

15 Wall Balls (20/14)
30 Sit Ups
60 Double Unders

Performance

15 Wall Balls (14/10)
30 Sit Ups
100 Single Unders

Lifestyle

15 Air Squats
20 Sit Ups
60 Single Unders

Notes

Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
5 Sit Ups
10 Double Unders

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Strength

Sunday, July 27th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Notes

Shoulder Press
Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, July 26th, 2025 – Olympic Weightlifting 227.2

Secondary Strength Movement

Back Squat

E3:00MOM4
1st set: 6 @ 75%
2nd set: 6 @ 75%
3rd set: 6 @ 75%
4th set: 6 @ 75%
% of Back Squat

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a heavy kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a heavy kettlebell.
NOTE: March on the spot while maintaining the bicep curl.
TOTAL 15 REPS PER SET

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of Power Clean or Clean

Olympic Weightlifting

Saturday, July 26th, 2025 - Olympic Weightlifting 227.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Single Arm Strict Press
C) 10 Band Good Morning
D) 10 Hips CARS or 90-90 Hip Rolls

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 3 Jerk Drive + 2 Split Jerk
B) 3 sets: 3 Tall Muscle Snatch + 3 Tall Power Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Muscle Clean + 3 Tall Power Clean

Split Jerk Work

E1:30MOM5
1st & 2nd set: 3 Jerk Drive + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd to 5th set: 1 Jerk Drive + 1 Split Jerk
3rd set: 80%
4th set: 80%
5th set: 80%
% of Split Jerk

Snatch Work

E1:30MOM5
1 Power Snatch + 1 Mid-Hang Power Snatch
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of Power Snatch or Snatch

Strength

Friday, July 25th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Deadlift

Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight