Workouts | Raise the Bar Fitness

Strength

Wednesday, April 2nd, 2025 – Bench Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps

Strength

Bench 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.

Accessory

Movement: Close Grip Bench 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: Ring Rows
Sets X Reps X Rest: 3 Sets X 15 Reps X 2 Minutes Rest
Coaching Notes: Lower Your Body As Much As You Need To Feel As Though This Exercise Is Hard Enough.
Movement: Band Tricep Push Down
Sets X Reps X Rest: 3 Sets X 15 Reps X 1 Minute Rest
Coaching Notes: This Is A Light Weight Exercise With Most Of The Tension When Your Arms Are Fully Extended. 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.

Gymnastics

Wednesday, April 2nd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Dynamic Stretching:
30 Seconds Arm Circles Both Directions
30 Seconds Leg Swings Per Side
30 Seconds Inchworms
30 Seconds Alternating Groiners
30 Seconds Alternating Lunge With A Twist
Movement Prep:
10 Alternating Dumbbell Snatches
5 Single Dumbbell Thrusters Per Side
10 Hanging Or Lying Leg Raises
5 Burpees
30 Seconds Of Rowing

WOD

Workout Format

EMOM ~ 30 Minutes

Competitive

Minute 1: 14 Single Dumbbell Snatches (50/35)
Minute 2: 12/10 Cal Row
Minute 3: 14 Single Db Thrusters (50/35)
Minute 4: 10 Burpee
Minute 5: 7 Toes To Bar
Minute 6: Rest

Performance

Minute 1: 14 Single Dumbbell Snatches (35/25)
Minute 2: 10/8 Cal Row
Minute 3: 14 Single Db Thrusters (35/25)
Minute 4: 7 Burpee
Minute 5: 10 Leg Raises
Minute 6: Rest

Lifestyle

Minute 1: 14 Single Dumbbell Snatches
Minute 2: 30 Seconds Row
Minute 3: 14 Single Db Thrusters
Minute 4: 5 Burpee Or No Push Up Burpee
Minute 5: 10 Hanging Or Lying Knee Raises
Minute 6: Rest

Notes

Form: Prioritize Form Over Intensity. Maintain A Rigid Core During The Db Snatches And Db Thrusters In Order To Maintain Good Power Output. Increase Or Decrease The Reps Of Each Movement If They Feel To Easy Or To Hard.
Stimulus: This Is A Crossfit Champion Mat Fraser Inspired EMOM Mixing Weight Lifting, Cardio, And Gymnastics Together. You’ll Have Short Rests With High Power Output Movements So It’s Important To Keep Your Form Solid.

Bootcamp

Tuesday, April 1st, 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 Empty Bar Bench Press
10 Negative Pull Up
10 Wall Balls
10 Push UPS
30 Seconds Of Skipping Or Double Unders

Secondary Strength Movement

Bench Press

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

WOD

Workout Format

5 Rounds For Time

Competitive

15 Push UPS
15 Wall Balls (20/14)
30 Double Unders

Performance

10 Push UPS
15 Wall Balls (14/10)
30 Double Under Or 50 Single Unders

Lifestyle

10 Elevated Or Knee Push UPS
15 Wall Balls Or Med Ball Thrusters
30 Single Unders Or Line Jumps

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: Prioritize Form Over Intensity. Maintain A Straight Body Posture During The Push Up And Squat As Deeply As Possible During The Wall Balls.
Stimulus: This Is A Full Body Strength And Endurance Workout With An Emphasis On The Upper Body. Be Sure To Find Moments To Shake Out Your Shoulders.

Strength

Monday, March 31st, 2025 – Squat Sesh

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
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
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.

Accessory

Movement: Box Step UPS
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 2 Minutes Rest
Coaching Notes: This Can Be Weighted Or Unweighted Depending On The Fatigue In Your Legs.
Movement: Kettlebell Swings
Sets X Reps X Rest: 3 Sets X 15 Reps X 2 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.

Bootcamp

Monday, March 31st, 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 Alternating Groiners
30 seconds Bodyweight Squat
Movement Prep:
10 Empty Bar Back Squats
10 Empty Bar Thrusters
10 Box Step Ups
5 Box Jumps
10 KB Swings

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 95% 1RM
Thruster
Build to a Heavy 3 Reps in 8 Minutes

WOD

Workout Format

12 Minutes AMRAP

Competitive

10 Box Jump Over (24/20)
15 Single Kettlebell Swings (50/35)
500m Row

Performance

10 Box Jump Over or Step Ups (20/20)
15 Single Kettlebell Swings (35/25)
400m Row

Lifestyle

10 box step overs
15 Single Kettlebell Swings
300m Row

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: This is a lower body power endurance workout. You should be able to go unbroken through most of the workout, when necessary use the row as a small break.

Gymnastics

Sunday, March 30th, 2025 – Gymnastics

Skill Work (50 minutes)

Phase 1: Strength Building
4x8 Strict HSPU (Box HSPU for scaling)
4x10 Z-Press
3x10 Wall Shoulder Shrugs
Phase 2: Stability & Endurance
3x10 Deficit HSPU (if advanced)
3x6 Negative HSPU
3x10 Dumbbell Shoulder Press
Phase 3. WOD (20 min) - “Shoulder Burn”
AMRAP 12 min:5 Strict HSPU
10 Wall Walks
15 Kettlebell Swings

Warm Up (5 minutes)

2 Rounds
10 Pike Push-ups
10 Shoulder Taps
10 Wall Walks

Strength

Sunday, March 30th, 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

1) Dumbbell Seated Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Band Face Pull 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, March 29th, 2025 - Olympic Weightlifting 211.2

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
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 3 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 90%
6th set: 2 @ 90%
% of Deadlift

Front Squat

E2:00MOM6
1st set: 4 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
% of Front Squat
ACCESSORIZE!
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)

Olympic Weightlifting

Saturday, March 29th, 2025 - Olympic Weightlifting 211.1

General Warm-Up

3 Rounds Not For Time
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

E2:00MOM5
1st set: 5 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
% 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, March 28th, 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

1) Bulgarian Split Squat 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Dumbbell Romanian Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Db Shrug 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Bootcamp

Friday, March 28th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Alternating Lunges
30 Sec Scorpion Stretch
30 Sec Glute Bridges
30 Sec Push Up
Movement Prep
10 Push up or Knee Push up or Elevated Push Up
15 High Plank Shoulder Taps
10 Negative Pull UPS
16 Alternating Lunge With a Twist
10 Deadlifts With a Empty Bar

WOD

Workout Format

For Time ~ Down and Back

Competitive

In a Weighted Vest (20/14)
10-9-8-7-6-5-4-3-2-1
Push Up
Pull Up
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

Performance

10-9-8-7-6-5-4-3-2-1
Push Up
Pull Up or Jumping Pull Up
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

Lifestyle

10-9-8-7-6-5-4-3-2-1
Knee or Elevated Push Up
Jumping Pull Up or Ring Row
20-18-16-14-12-10-8-6-4-2
Alternating Lunges

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

Stimulus: This Is a Full Body Strength and Conditioning Workout. You Should Have No Problem With the Movements. Do Not Wear a Vest if You Can’t Perform the Movements With Good Form.

Bootcamp

Thursday, March 27th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
5 Overhead Squat
5 Hang Power Snatch With the Empty Bar
5 Hang Power Snatch With a Light Load
5 Burpees
5 Box Jump Overs

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

AMRAP 12 Minutes

Competitive

10 Snatches (95/65)
15 Burpee Box Jump Overs (24/20)
Add 2 Snatches Every Round.

Performance

10 Snatches (75/55)
15 Burpee Box Jump Overs or Step Overs (24/20)
Add 2 Snatches Every Round.

Lifestyle

10 Snatches
15 Elevated Burpee Step Overs
Add 2 Snatches Every Round.

Notes

Stimulus: This Is a Power Endurance Workout. Taking Breaks Is Expected, Try to Keep Them Short.

Strength

Wednesday, March 26th, 2025 – Bench Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Ring Row 3-5 Sets X 20 Reps / Rest 1.5-2 Minutes
3) Band Tricep Push Down 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Wednesday, March 26th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
10 Air Squats
8 Wall Balls
60 Sec Rowing Gradually Increasing Intensity
5 Devil Press per Side
200M Run or 100 Single Unders

WOD

Workout Format

EMOM ~ 30 Minutes

Competitive

Minute 1: 15 Wall Ball (20/14)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Singe Arm Devil Press (53/35)
Minute 4: 200M Run or 200 Single Unders
Minute 5: Rest

Performance

Minute 1: 15 Wall Ball (14/10)
Minute 2: 12/10 Calorie Row
Minute 3: 10 Singe Arm Devil Press (35/25)
Minute 4: 200M Run or 200 Single Unders
Minute 5: Rest

Lifestyle

Minute 1: 15 Wall Ball Squats
Minute 2: 10/8 Calorie Row
Minute 3: 10 Singe Arm Devil Press
Minute 4: 200M Run or 200 Jumps (Scale Reps or Distance as Needed)
Minute 5: Rest

Notes

Stimulus: This Is a Cardio Workout, There Shouldn’t Be More Than 10-20 Seconds Rest Going Into Each Round. Adjust Accordingly.

Bootcamp

Tuesday, March 25th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Band to Loosen up the Shoulders.
30 Sec Leg Swings
30 Sec Walking Lunges With a Twist
30 Sec Glute Bridges
30 Sec Scorpion Stretch
30 Sec Dead Hang
Movement Prep
10 Barbell Bench Press
10 Toes to Bar / Hanging Leg Raises / Hanging Knee Raises
60 Sec Echo Bike

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

6 Rounds For Time ~ With A Partner

Competitive

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
30 Cal Echo Bike
24 Toes to Bar
Bench Press Weight:
M 135-155-175-195-205-225
F 95-105-115-125-135-145

Performance

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
30 Cal Echo Bike
24 Toes to Bar or 30 Leg Raises
Bench Press Weight:
M 95-105-125-145-165-185
F 65-75-85-95-105-115

Lifestyle

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
20 Cal Echo Bike
20 Leg Raises
Bench Press Weight:
M 45-55-65-75-85-95
F 35-40-45-50-55-60

Pull Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

Stimulus: This Is a Bench Press Strength Workout With Some Conditioning and Core. Your Partner Should Be Your Spotter During the Bench, Once Both Partners Finish the Bench Press, You and Your Partner Will Split the Core and Conditioning.

Strength

Monday, March 24th, 2025 – Squat Sesh

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
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Box Step UPS 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) KB Swings 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Monday, March 24th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
30 Sec Leg Swings
30 Sec Arm Circles
30 Sec Groiners
30 Sec Inch Worms
30 Sec Walking Lunges
Movement Prep
10 Air Squats
8 Barbell Thrusters With an Empty Bar
5-8 Pendlay Rows With an Empty Bar
60 Sec Singe Unders
60 Sec Double Unders

Secondary Strength Movement

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Thruster
Build to a Heavy 5 Reps in 8 Minutes

WOD

Workout Format

3 Rounds for Time

Competitive

20 Thrusters (95/65)
15 Pendlay Row (95/65)
75 Double Unders

Performance

20 Thrusters (65/45)
15 Pendlay Row (65/45)
75 Double Unders or 130 Single Unders

Lifestyle

20 Thrusters or Db Thrusters
15 Pendlay Row
75 Single Unders or Line Jumps

Notes

Stimulus: You Should Be Able to Do the Thrusters Unbroken in the First Round. This Is a Great Workout for Building Endurance With Your Thrusters and Proficiency in Your Double Unders. It’s Not Many Rounds So Push Your Abilities, if You Go to Easy It’ll Be Over Quick,

Strength

Sunday, March 23rd, 2025 – Dryland

General Warm-Up

10 Air Squats
10 Glute Bridges
5 Inchworms
10 Lateral Lunges (5 per side)
20 Skaters(10 each side)
20 High Knees
Then: 2x10 empty DB/KB deadlifts and goblet squats to prep movement pattern.

Deadlift (KB / Barbell)

4 sets of 6-8 reps
Build each set slightly
Focus: flat back, strong lockout

Goblet Squat / Front Squat

4 sets of 8-10 reps
DB/KB held tight to chest
Emphasis: depth, control, power up

Mixed OH Carry

3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells

Quick Finisher - 7 min for QUALITY.

5 Burpees
10 Lunges
20 Mountain Climbers

Gymnastics

Sunday, March 23rd, 2025 – Gymnastics

Phase 1: Strength & Positioning

4x10 Scapular Pull-ups
4x10 Strict Knee Raises
4x6 Strict Toes-to-Bar

Warm Up (5 minutes)

2 Rounds
10 Hanging Knee Raises
10 Hollow Rocks
10 Arch Rocks

Phase 2: Kipping & Flow

3x10 Kip Swings
3x6 Kipping Knee Raises
3x5 Kipping Toes-to-Bar

Phase 3: WOD (20 min) - “Core Blaster”

AMRAP 12 min
6 Toes-to-Bar
9 Dumbbell Snatches
12 Box Jump Overs

Strength

Sunday, March 23rd, 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

1) Dumbbell Seated Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Band Face Pull 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes