Workouts | Raise the Bar Fitness

Strength

Monday, April 14th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Roll Outer Thigh per Side
30 Seconds Foam Roll Inner Thigh per Side
30 Seconds Foam Roll Glutes per Side
30 Seconds Alternating Lunge With a Twist
30 Seconds Bodyweight Squats
30 Seconds Glute Bridge
30 Seconds Clam Shell Plank per Side
Movement Prep: 10-15 Minutes of the Main Strength Movement To Build to Your First Working Weight

Strength

Back Squat

Movement: Back Squat
Sets x Reps:
Set 1: 4 reps @ 80% 1 Rep Max / Rest 2 minutes
Set 2: 6 reps @ 70% 1 Rep Max / Rest 2 minutes
Set 3: 8 reps @ 60% 1 Rep Max / Rest 2 minutes

Coaching Notes: This is a reverse pyramid you will do your hardest set first then some back off sets. Don’t skip on the warm up, build to your heavy weight, don't just jump right to it.

Accessory

Movement: Alternating Dumbbell Lunge
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 1.5 Minutes Rest
Coaching Notes: This Can Be Weighted or Unweighted Depending on the Fatigue in Your Legs.
Movement: Romanian Deadlift
Sets X Reps X Rest: 3 Sets X 10 Reps X 1.5 Minutes Rest
Coaching Notes: Keep This to a Moderate Weight for the Higher Reps
Movement: Forearm Plank
Sets X Reps X Rest: 3 Sets X 30-60 Seconds X 1 Minute Rest
Coaching Notes: If the Full Plank Is Too Demanding You Can Do This on Your Elbows as Well. if Your Shoulders Are Bothered by the Movement You Can Do a High Plank.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Depth for Weight.
Scaling: If Needed, Scale Back Squats to Front Squat or Dumbbell Squats. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.

Bootcamp

Monday, April 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Alternating Lunges with a Twist
30 seconds Alternating Groiners
30 seconds Hip Flexor Stretch per side
30 seconds Prayer Stretch
30 seconds PVC Front Rack Mobilization
30 seconds Bodyweight Squat

Movement Prep:
10 Squat to Med Ball
10 Med Ball Thruster
10 DB Thruster
10 Burpees

Secondary Strength Movement

Back Squat

Perform Sets of 3-5 Reps Until You Build to 72.5% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the AMRAP Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

WOD

Workout Format

27-21-15-9

Competitive

Double DB Thrusters (35/25)
Burpees over DB

Performance

Double DB Thrusters (25/15)
Burpees over DB

Lifestyle

Double DB Thrusters
No Push Up Burpees Over DB

Notes

Coaching Notes:
Form: Maintain a rigid core during the burpees to minimize stress on the lower back.
Stimulus: This is a classic functional fitness couplet, move smoothly and push your work capacity.

Gymnastics

Sunday, April 13th, 2025 – Gymnastics

Skill Work (50 minutes)

Strict dumbbell press – 3 sets of 8-10 reps
Handstand holds – 3 sets of 30-45 sec
Handstand Push-up negatives – 3 sets of 5 reps
Ring rows – 3 sets of 10-12 reps
Lateral raises with dumbbells – 3 sets of 12 reps

Skill Work (50 minutes)

Hip thrusts with barbell – 3 sets of 10 reps
Hanging leg raises – 3 sets of 12 reps
Heavy kettlebell swings – 3 sets of 15 reps
Weighted step-ups – 3 sets of 10 reps per leg
Hip abductions with band – 3 sets of 15 reps

WOD

Workout Format

AMRAP 12 min:
5 Toes To Bar
10 Pull-ups
15 Kettlebell Swings
12/15 Calorie Row

Warm Up (5 minutes)

Arm circles (2 min)
Pike push-ups (2 sets of 10 reps)
Band pull-aparts (2 sets of 15 reps)

Warm Up (5 minutes)

Glute bridges (2 sets of 15 reps)
Dead bugs (2 sets of 10 reps per side)
Hip mobility (2 min)

Strength

Sunday, April 13th, 2025 – Overhead Press

General Warm-Up

Dynamic Stretching:
30 seconds foam roll upper back
30 seconds foam roll lats per side
30 seconds band face pull
30 seconds prayer stretch
30 seconds PVC arm rotations
30 seconds band strict press

Movement Prep:
10-15 minutes of the main strength movement to build to your first working weight

Accessory

Movement: Dumbbell Seated Press
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on a Large Range of Motion.
Movement: Band Face Pulls
Sets X Reps X Rest: 3 Sets X 15 Reps X 1.5 Minutes Rest
Coaching Notes: Pull With the Upper Back and Read Delts Not the Biceps..
Movement: Single Arm Dumbbell Row
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 2 Minute Rest
Coaching Notes: Keep a Rigid Core and Pull Through a Big Range of Motion Leading Your Hands Towards Your Hips.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range of Motion for Weight.
Scaling: If Needed, Scale to Dumbbell Overhead Press or a Bench Press. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.

Strict Press

Sets x Reps: Build to a heavy set of 2 reps.

Coaching Notes: Warm up with progressively heavier sets doing 1-5 reps before the working sets.

Strength

Saturday, April 12th, 2025 - Lift Off 5.0

BARBELL WARM UP: 10 MINUTES

Complete the below with the empty bar.
A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thruster
B) 3 sets: 3 Muscle Clean + 3 Tall Clean
C) 3 sets: 4 RDL w/ deadlift grip
D) 3 Sets: 5 Back Squats

LIFT WARM UP

COMPLETE EACH MOVEMENT W/ EMOM3/EMOM5 OR 1:00 EFFORT + 1:00 REST
A) Thruster from rack:
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Thruster
B) Clean
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Clean
C) Deadlift
1st set: 2 @ 70%
2nd set: 2 @ 75%
3rd set: 2@ 80%
4th set: 2 @ OPTIONAL WEIGHT
5th set: 2 @ OPTIONAL WEIGHT
% of Deadlift
D) Back Squat
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ OPTIONAL WEIGHT
5th set: 3 @ OPTIONAL WEIGHT
WORKOUT- Athletes will have 3x 1:00min. attempts + 1:30min. rest between each attempt to establish a max lift of the below movements. There will be a 5:00min. transition period between each movement.
NOTE: If an athlete fails an attempt and time is remaining in the 1:00min. clock, the athlete can choose to try for a 2nd time or wait until the next attempt.
Successful attempts are when the movement is completely executed by the athlete. Failed attempts are when an athlete fails to complete the entire movement.
A) 1RM Thruster from Rack
5:00MIN. Transition
B) 1RM Clean
5:00min. transition
C) 2RM Deadlift
5:00min. transition
D) 3RM Back Squat
AND DENN…. #SNACKS

Strength

Friday, April 11th, 2025 – Deadlift

General Warm-Up

Dynamic Stretching:
30 seconds foam roll outer thigh per side
30 seconds foam roll inner thigh per side
30 seconds foam roll glutes per side
30 seconds kneeling inner thigh stretch
30 seconds cossack squat30 seconds band good mornings

Movement Prep:
10-15 minutes of the main strength movement to build to your first working weight

Accessory

Movement: Stiff Leg Deadlift
Sets X Reps X Rest: 3 Sets X 12 Reps X 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on a Large Range of Motion.
Movement: Split Squat
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 2 Minutes Rest
Coaching Notes: This Exercise Can Be Unweighted, With a Dumbbell, or a Barbell.
Movement: Farmer Hold
Sets X Reps X Rest: 3 Sets X 30-60 Seconds X 1 Minute Rest
Coaching Notes: Keep the Shoulders in a Neutral Position and the Core Tight.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range of Motion for Weight.
Scaling: If Needed, Scale Deadlifts to a Kettlebell Sumo Deadlift. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.

Deadlift

Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.

Bootcamp

Friday, April 11th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch per side
30 seconds Prayer Stretch
30 seconds Bodyweight Squat Hold
30 seconds Wall Ball Squat Clean and Press
30 seconds Band Good Morning

Movement Prep:
2 Rounds
10 Empty Bar Deadlift
6 Single Arm Dumbbell Deadlift per side
6 Single Arm Dumbbell Snatch per side
30 seconds Echo Bike

WOD

Workout Format

4 Rounds for Time

Competitive

12 Dumbell Snatches (50/35)
18/14 Cal Echo Bike
24 Wall Balls (20/14)

Performance

12 Dumbell Snatches (35/25)
15/12 Cal Echo Bike
24 Wall Balls (14/10)

Lifestyle

12 Dumbell Snatches
1 minutes Echo Bike
24 Wall Balls Thrusters

Deadlift

Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 70% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

Notes

Form: Keep your head up during the DB snatches, and squat as low as possible during the wall ball.
Stimulus: This is a strength and conditioning workout, mixing both upper and lower body movements.

Bootcamp

Thursday, April 10th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Pogo Hops
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Front Rack Mobilization
30 seconds Cat Cows
Movement Prep:
5 Burpees
10 Toes to Bar
10 Clean Pull
5 Power Clean
10 Push Press
5 Power Clean and Jerk
45 seconds Double Under Practice

WOD

Workout Format

EMOM 28 Minutes

Competitive

Minute 1: 10 Burpees
Minute 2: 40 Double Unders
Minute 3: 12 Toes to Bar
Minute 4: 6 Clean and Jerks (115/80)

Performance

Minute 1: 10 Burpees
Minute 2: 25 Double Unders or 45 Single Unders
Minute 3: 10 Knees to Elbows or Chest
Minute 4: 6 Clean and Jerks (95/65)

Lifestyle

Minute 1: 80 No Push Up Burpees
Minute 2: 30 Single Unders or Line Jumps
Minute 3: 10 Hanging or Lying Knee Raises
Minute 4: 6 Clean and Jerks

Notes

Form: Prioritize Form Over Intensity.
Stimulus: For This Circuit You Should Have at Least 10 Seconds After Each Movement. This Is a Good Workout to Work On a Skill You Can Already Do While Under Fatigue.

Strength

Wednesday, April 9th, 2025 – Bench Press

General Warm-Up

Dynamic Stretching:
30 seconds foam roll upper back
30 seconds foam roll lats per side
30 seconds arm circles
30 seconds thread the needle
30 seconds push up to downward dog

Movement Prep:
10-15 minutes of the main strength movement to build to your first working weight

Strength

Bench Press
Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.

Accessory

Movement: Spoto Press
Sets X Reps X Rest: 3 Sets X 8 Reps X 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control..
Movement: Single Arm Dumbbell Row
Sets X Reps X Rest: 3 Sets X 8 Reps per Side X 1.5 Minutes Rest
Coaching Notes: Fully Extend the Arm Until You Feel a Light Stretch in the Upper Back Without Rotating Your Torso.
Movement: Dumbbell Skull Crusher
Sets X Reps X Rest: 3 Sets X 12 Reps X 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range of Motion for Weight.
Scaling: If Needed, Scale Bench Press to Dumbbell Bench Press or a Close Grip Bench Press. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.

Bootcamp

Wednesday, April 9th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Calf Stretch per side
30 seconds Mountain Climbers
30 seconds Band Good Morning
30 seconds Band Row

Movement Prep:
2 Rounds
16 Alternating Lunges
10 Sit Ups
60 seconds of rowing increasing the intensity every 15 seconds

WOD

Workout Format

25 Minute AMRAP ~ In Pairs

Competitive

1200M Row Split
32 Alternating Lunges Together
20 Sit UPS Together

Performance

1000M Row Split
32 Alternating Lunges Together
20 Sit UPS Together

Lifestyle

800M Row Split
24 Alternating Assisted Lunges Together
12 Crunches Together

Notes

Coaching Notes:
Form: Prioritize Form Over Intensity. This Is a Long Workout. It Is Important to Pace Yourself.
Stimulus: This Is an Aerobic Style Workout, All the Movements Should Be Unbroken and Feel Fairly Easy. as the Fatigue Sets In, Use the Break During the Row to Shake Out Your Legs.

Bootcamp

Tuesday, April 8th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Bodyweight Squat
Movement Prep:
10 Scap Pull UPS
8 Negative Pull UPS
6 Pull UPS or Equivalent Scale
10 Scap Push UPS
8 Push UPS or Equivalent Scale
30 Seconds Mountain Climbers
30 Seconds Hollow Hold

Secondary Strength Movement

Bench Press

Sets x Reps: Perform sets of 3-5 reps until you build to 70% of your 1 rep max, then perform an AMRAP in 15-20 minutes

Coaching Notes: Do not take the AMRAP set to true failure, if you are unsure about your ability ask for a spotter. Rest the remainder of the 15-20 minutes to allow for recovery before the MetCon.

WOD

Workout Format

5 Rounds For Time ~ Split Work

Competitive

14 Strict Pull Ups
28 Push Ups
56 Weighted Sit Ups

Performance

14 Strict Banded Pull Ups
28 Push Ups or Elevated Push Ups
56 Weighted or Unweighted Sit Ups

Lifestyle

20 Ring Rows
30 Elevated Push Ups
40 Crunches

Notes

Form: Prioritize Form Over Intensity. Maintain a Straight Body Posture During the Push UPS and Fully Extend the Arms During Your Pull UPS.
Stimulus: This Is a Bodyweight Strength and Conditioning Workout. You’ll Get a Small Rest While Your Partner Works, Try to Push Each Set Unbroken.

Strength

Monday, April 7th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Roll Outer Thigh per Side
30 Seconds Foam Roll Inner Thigh per Side
30 Seconds Foam Roll Glutes per Side
30 Seconds Alternating Lunge With a Twist
30 Seconds Bodyweight Squats
30 Seconds Glute Bridge
30 Seconds Clam Shell Plank per Side
Movement Prep: 10-15 Minutes of the Main Strength Movement To Build to Your First Working Weight

Strength

Back Squat

Movement: Back Squat
Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.

Accessory

Movement: Alternating Dumbbell Lunge
Sets X Reps X Rest: 3 Sets X 10 Reps per Side X 1.5 Minutes Rest
Coaching Notes: This Can Be Weighted or Unweighted Depending on the Fatigue in Your Legs.
Movement: Romanian Deadlift
Sets X Reps X Rest: 3 Sets X 10 Reps X 1.5 Minutes Rest
Coaching Notes: Keep This to a Moderate Weight for the Higher Reps
Movement: Forearm Plank
Sets X Reps X Rest: 3 Sets X 30-60 Seconds X 1 Minute Rest
Coaching Notes: If the Full Plank Is Too Demanding You Can Do This on Your Elbows as Well. if Your Shoulders Are Bothered by the Movement You Can Do a High Plank.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Depth for Weight.
Scaling: If Needed, Scale Back Squats to Front Squat or Dumbbell Squats. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.

Bootcamp

Monday, April 7th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Walking Lunges
30 seconds Calf Stretch per side
30 seconds Wrist Stretch per side
30 seconds Alternating Groiners
30 seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Back Squats
10 Empty Front Squat
16 Box Step Ups
5 Box Jumps

Secondary Strength Movement

Back Squat

Perform Sets of 3-5 Reps Until You Build to 70% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the Amrap Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

WOD

Workout Format

12 Minutes AMRAP

Competitive

5 Front Squats (165/115)
15 Box Jump Overs

Performance

5 Front Squats (115/80)
15 Box Jump Overs

Lifestyle

5 Front Squats or DB Front Squats
15 Box Step Overs

Notes

Coaching Notes:
Form: Prioritize Form Over Intensity. Maintain a Strong Core During the Weighted movements.be Careful During the Box Jump Overs, Insuring You Are Jumping High to Not Trip.
Stimulus: The Workout Is a Balance of Strength, Explosive Power, and Metabolic Conditioning. It’s a Great Workout for Power Output While Sustaining a Moderate Level of Strength.

Gymnastics

Sunday, April 6th, 2025 – Gymnastics

Skill Work (50 minutes)

Phase 1: Pushing Strength
4x8 Strict Handstand Push-ups (or Box HSPU as a scale)
4x10 Z-Press with dumbbells
3x10 Trap Raises with a light plate
Phase 2: Endurance & Transitions
3x5m HS Walk (short breaks if needed)
3x10 Shoulder Shrugs in Handstand
3x3 Kick Up to Hold + 3 steps
Phase 3.WOD (20 min) - “Upside Down Battle”
For Time:
10 Wall Walks
20 HSPU
30m Handstand Walk or Bear Crawl
40 Box Jump Overs

Warm Up (5 minutes)

2 Rounds
10 Arm Circles (big & small)
15s Headstand Hold
10 Pike Push-ups

Strength

Sunday, April 6th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

Dumbbell Seated Press
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Keep The Weight Light To Moderate, Focus On A Large Range Of Motion.
Band Face Pulls
Sets X Reps X Rest: 3 Sets X 15 Reps X 1.5 Minutes Rest
Coaching Notes: Pull With The Upper Back And Read Delts Not The Biceps.
Single Arm Dumbbell Row
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 2 Minute Rest
Coaching Notes: Keep A Rigid Core And Pull Through A Big Range Of Motion Leading Your Hands Towards Your Hips.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range Of Motion For Weight.
Scaling: If Needed, Scale To Dumbbell Overhead Press Or A Bench Press.

Strict Press

10 Minutes Of The Main Strength Movement To Build To Your First Working Weight
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Coaching Notes: Warm Up With Progressively Heavier Sets Before The Working Sets For About 5 Minutes.

Olympic Weightlifting

Saturday, April 5th, 2025 - Olympic Weightlifting 212.2

Accessory

3 ROUNDS NOT FOR TIME
A) 10 Pike Leg Lift Over (L+ R = 1 Rep)
B) 10 DB Weighted Sit Up (moderate dumbbell)
C) 10 Hanging or Lying Oblique Twist ( Each twist = 1 Rep)

Clean Work: YO YO Clean Pull + YO YO Clean

E1:30MOM5
Perform each set as: 3 YO YO Clean Pull + 1 YO YO Clean
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Conventional/Classic Deadlift

E2:30MOM6
Work into a 2RM Deadlift for today.
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 95%
6th set: 2 @ …
7th set: 2 @ …
8th set: 2 @ …
% of Deadlift

Front Squat

E2:00MOM6
Work into a 1RM Front Squat for today.
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 100%
7th set: 1 @ …
8th set: 1 @ …
9th set: 1 @ …
% of Front Squat

Olympic Weightlifting

Saturday, April 5th, 2025 - Olympic Weightlifting 212.1

General Warm-Up

A) 15 Band Pass-Through
B) 10 Band Single Arm Strict Press
C) 5 Band Good Morning
D) 5 Dynamic Squat Stretch

Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thrusters
B) 3 sets: 3 Snatch Segment Pull (2s At Knee) + 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Segment Pull (2s At Knee) + 3 Muscle Clean + 3 Tall Clean

Thruster from Rack

E2:00MOM9
Work up to 100% Thruster.
NOTE: If feeling good, push above 100%
1st set: 3 @ 75%
2nd set: 1 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 100%
7th set:
8th set:
9th set:
% of Thruster

Snatch Work: YO YO Snatch Pull + YO YO Snatch

E1:30MOM5
Perform each set as: 3 Yo Yo Snatch Pull + 1 Yo Yo Snatch
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Strength

Friday, April 4th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Kneeling Inner Thigh Stretch X 20 Seconds per Side
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

Movement: Rear Foot Elevated Split Squat
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 1.5 Minutes Rest
Coaching Notes: Keep The Weight Light To Moderate, Focus On A Large Range Of Motion.
Movement: Dumbbell Romanian Deadlifts
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Moderate Weights For This One, You Should Feel A Stretch In The Back Of The Legs.
Movement: Dumbbell Shrug
Sets X Reps X Rest: 3 Sets X 15 Reps X 1 Minute Rest
Coaching Notes: This Should Be A Controlled Movement. Shrug High And Feel A Stretch At The Bottom.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range Of Motion For Weight.
Scaling: If Needed, Scale Deadlifts To A Kettlebell Sumo Deadlift. If You Do Not Have A 1 Rep Max Or Working Max To Work Off Of You Can Build Weight By Feel Until You Get To A Weight That Feels Like You Can Only Do 1-3 Reps.

Deadlift

10 Minutes Of The Main Strength Movement To Build To Your First Working Weight
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Coaching Notes: Warm Up With Progressively Heavier Sets Before The Working Sets For About 5 Minutes.

Bootcamp

Friday, April 4th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike

WOD

Workout Format

5 Rounds for Time

Competitive

24 Deadlifts (95/65)
18 Hang Cleans
12 Shoulder To Overhead

Performance

24 Deadlifts (65/45)
18 Hang Cleans
12 Shoulder To Overhead

Lifestyle

24 Deadlifts
18 Hang Cleans
12 Shoulder To Overhead

Deadlift

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

Form: Maintain A Rigid Core During The Movements For Proper Power Transfer Into The Bar And Safety For The Spine.
Stimulus: This Is The Crossfit Hero Wod Dt With An Increased Rep Count For More Of A Barbell Endurance Workout. The Weight Should Feel Manageable But Muscle Fatigue Will Set In.

Bootcamp

Thursday, April 3rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms With A Scap Push Up
30 Seconds Scap Pull Up
Movement Prep:
10 Empty Bar Bench Press
10 Empty Bar Back Squats
10 Negative Pull Up
3 Wall Walks Or Scale
30 Seconds Echo Bike

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM

WOD

Workout Format

5 Rounds ~ Rest 30 Seconds After Each Round

Competitive

15 Pull UPS
5 Wall Walks
12/9 Cal Echo Bike

Performance

15 Pull UPS Or Banded Pull UPS
5 Scaled Wall Walks
12/9 Cal Echo Bike

Lifestyle

15 Ring Rows
5 Inchworms
30 Seconds Echo Bike

Notes

Form: Prioritize Form Over Intensity. Maintain A Solid Hollow Position During The Wall Walks.
Stimulus: This Is An Interval Workout. It Is A Good Time To Build Capacity In Each Movement With Big Sets As You Get A Rest After Each Movement. You Can Also Use Higher Intensity If Form Permits Because Of The Rests.