Workouts | Raise the Bar Fitness

Flash

Tuesday, April 9th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Pvc Pace Overs
Dynamic Squats
Pvc Panda Pulls
Band Good Morning
Band Row

Strength

Every Minute on the Minute X 4 Rounds
2 Push Jerks @ Lighy Weight

WOD

Workout Format

EMOM x 15

Competitive

1) 13/10 Cal Air Bike
2) 150M Row
3) 50 Double Unders

Performance

1) 10/8 Cal Air Bike
2) 100M Row
3) 50 Double Unders or 85 Single Unders

Lifestyle

1) 30 Seconds Air Bike
2) 45 Seconds Row Row
3) 50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
25 Double Unders
20 Second Air Bike
20 Seconds Row

Bootcamp

Tuesday, April 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Pvc Pace Overs
Dynamic Squats
Pvc Panda Pulls
Band Good Morning
Band Row
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1:30 on the Minute X 5 Rounds
2 Clean Pull + Squat Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
2 Push Jerks @ Light Weight

WOD

Workout Format

EMOM x 15

Competitive

1) 13/10 Cal Air Bike
2) 150M Row
3) 50 Double Unders

Performance

1) 10/8 Cal Air Bike
2) 100M Row
3) 50 Double Unders or 85 Single Unders

Lifestyle

1) 30 Seconds Air Bike
2) 45 Seconds Row Row
3) 50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
25 Double Unders
20 Second Air Bike
20 Seconds Row

Strength

Monday, April 8th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

1 Sets X 2 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 86% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 80% 1 Rm / Rest 2-4 Minutes

Accessory

1) Deficit Deadlift 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Bulgarian Split Squat 3 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Farmer Hold 3 Sets X 45 Seconds / Rest 90-120 Seconds

Flash

Monday, April 8th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight
Strength

Strength

In 7 Minutes Build to a Heavy 3 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format

4 Rounds For Time (12 Minute Cap)

Competitive

10 Thrusters (95/65)
10/8 Cal Air Bike

Performance

10 Thrusters (75/55)
8/6 Cal Air Bike

Lifestyle

10 Thrusters
45 Seconds Air Bike

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
5 Front Squats
5 Push Press
2 Thrusters
20 Seconds Air Bike

Bootcamp

Monday, April 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

Back Squats
In 7 Minutes Build to a Heavy 3 Barbell Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Split Squats per Side

WOD

Workout Format

4 Rounds For Time (12 Minute Time Cap)

Competitive

10 Thrusters (95/65)
10/8 Cal Air Bike

Performance

10 Thrusters (75/55)
8/6 Cal Air Bike

Lifestyle

10 Thrusters
45 Seconds Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
5 Front Squats
5 Push Press
2 Thrusters
20 Seconds Air Bike

Strength

Sunday, April 7th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

1) Db Bench Press 4 Sets X 10 Reps / Rest 90 Seconds
2) Db Rear Delt Flys 4 Sets X 15 / Rest 90 Seconds
4) Bar Skull Crushers 4 Sets X 15 Reps / Rest 60 Seconds

Push Press

Strict Press
5 Sets X 3 Reps @ 82% 1 Rm / Rest 2-4 Minutes

Strength

Saturday, April 6th, 2024 - ATS Day 95

Clean Warm Up: 10 minutes

A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar

C&J Complex

E2:30MOM6
2 Hang Power Clean + 1 Push Jerk + 1 Floor Clean + 1 Split Jerk
For a total of 5 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J

Front Squat

E2:00MOM5
1st set: 4x 70%
2nd set: 4x 75%
3rd set: 2x 80%
4th set: 2x 85%
5th set: 2x 90%
% of Front Squat

General

Saturday, April 6th, 2024 - OLY Foundations Day 163

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E2:30MOM5
2 Hang Power Snatch + 3 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch

Snatch Balance

E1:30MOM5
3x
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch

Bootcamp

Saturday, April 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts

WOD

Workout Format

Teams of 3 ~ AMRAP 25

Competitive

Partner A
AMRAP
3 Wall Balls (20/14)
3 Burpee Strict Pull-Ups
3 Knees to Chest
Partner B & C
21 Deadlifts Sync (155/105)
21 Burpees Over Bar Sync
*Rotate Each Time the Pair Finish All 42 Reps. Partner a Can Only Start When the Pair Starts.

Performance

Partner A
AMRAP
3 Wall Balls (14/10)
3 Burpee Pull-Ups
3 Knee Raises
Partner B & C
21 Deadlifts Sync (115/85)
21 Burpees Over Bar Sync

Lifestyle

Partner A
AMRAP
3 Wall Balls
3 Elevated Burpees
3 Knee Raises
Partner B & C
21 Deadlifts Sync
21 Elevated Burpees Sync

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Wall Balls
3 Strict Pull-Ups
3 Knees to Chest
3 Deadlifts Build Weight
3 Burpees

Strength

Friday, April 5th, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Alternating Scorpion Stretch
Squat Warm-up
15 Empty Bar Deadlift / Rest as Needed
8 Deadlift @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Deadlift @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Deadlift @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Deadlift @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

Deadlift
1) Db Romanian Deadlifts 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Close Foot Goblet Squat 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Single Arm Farmer Hold 5 Sets X 30 Seconds per Side / Rest 90-120 Seconds

Deadlift

5 Sets X 2 Reps @ 83% 1 Rm / Rest 2-4 Minutes

Flash

Friday, April 5th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Band Good Mornings
Band Pull Aparts
Band Overhead Press
Dynamic Squats
Elephant Walk
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Deadlifts
8 Deadlifts @ Approx. 40% 1RM or Build Weight
6 Deadlifts @ Approx. 50% 1RM or Build Weight

Strength

Deadlift
Every 2 Minutes on the Minute X 4 Rounds
15 Deadlifts @ Moderate Weight

WOD

Workout Format

AMRAP 15

Competitive

10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (70/50)
*Add 2 Reps to Ground to Overhead Each Round

Performance

10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (50/35)
*Add 2 Reps to Ground to Overhead Each Round

Lifestyle

10 Shuttle Runs
10 Db Hop Overs
10 Db Ground to Overhead
*Add 2 Reps to Ground to Overhead Each Round
(Try not to break the toes to bar more than once per set.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
1 Shuttle Runs
3 Burpees Over Db
2 Db Ground to Overhead (Build Weight)

Bootcamp

Friday, April 5th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Band Good Mornings
Band Pull Aparts
Band Overhead Press
Dynamic Squats
Elephant Walk
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Deadlifts
8 Deadlifts @ Approx. 40% 1RM or Build Weight
6 Deadlifts @ Approx. 50% 1RM or Build Weight

Strength

Deadlift
Every 2 Minutes on the Minute X 4 Rounds
15 Deadlifts @ Moderate Weight
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Dead hang

WOD

Workout Format

AMRAP 15

Competitive

10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (70/50)
*Add 2 Reps to Ground to Overhead Each Round

Performance

10 Shuttle Runs
10 Burpees Over Db
10 Db Ground to Overhead (50/35)
*Add 2 Reps to Ground to Overhead Each Round

Lifestyle

10 Shuttle Runs
10 Db Hop Overs
10 Db Ground to Overhead
*Add 2 Reps to Ground to Overhead Each Round
(Try not to break the toes to bar more than once per set.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Shuttle Runs
3 Burpees Over Db
2 Db Ground to Overhead (Build Weight)

Flash

Thursday, April 4th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Arm Swings
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Elephant Walks
Inchworms to Downward Dog
Band Row
-Into-
2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Powe Snatches @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Snatch High Pulls @ Easy Weight

WOD

Workout Format

For Time (20 Minute Time Cap)

Competitive

30-20-10
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Push-Ups
Sit-Ups
Ring Rows

Performance

30-20-10
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows

Lifestyle

30-20-10
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Rest 2 Mintes
10-20-30
Box Squats
Elevated Push-Ups
Crunch
Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Air Squats
4 Negative Push-Ups
4 Push-Ups
4 Sit-Ups
4 Ring Rows

Bootcamp

Thursday, April 4th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Arm Swings
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Elephant Walks
Inchworms to Downward Dog
Band Row
-Into-
2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format

For Time (20 Minute Time Cap)

Competitive

30-20-10
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Push-Ups
Sit-Ups
Ring Rows

Performance

30-20-10
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows

Lifestyle

30-20-10
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Rest 2 Mintes
10-20-30
Box Squats
Elevated Push-Ups
Crunch
Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Air Squats
4 Negative Push-Ups
4 Push-Ups
4 Sit-Ups
4 Ring Rows

Strength

Wednesday, April 3rd, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Accessory

1) Incline Bench Press 4 Sets X 10 Reps / Rest 90 Seconds
2) KB Gorilla Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Db Lateral Raise 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Overhead Tricep Extension 4 Sets X 10 Reps / Rest 60 Seconds

Flash

Wednesday, April 3rd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 1RM or Build Weight

Strength

Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format

5 Rounds For Time (15 Minute Time Cap)

Competitive

15 Thrusters (95/65)
5 Wall Walks

Performance

15 Thrusters (65/45)
5 Scaled Wall Walks

Lifestyle

4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Air Squats
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk

Bootcamp

Wednesday, April 3rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Front to Back Arm Swings
Small Arm Circles
Band Overhead Press
Band Pull Aparts
High Plank to Downward Dog
-Into-
5 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 50% 1RM or Build Weight
6 Bench Press @ Approx. 60% 1RM or Build Weight
3 Bench Press @ Approx. 65% 1RM or Build Weight
1 Bench Press @ Approx. 70% 1RM or Build Weight

Strength

Bench Press
In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups

WOD

Workout Format

5 Rounds For Time (15 Minute Time Cap)

Competitive

15 Thrusters (95/65)
5 Wall Walks

Performance

15 Thrusters (65/45)
5 Scaled Wall Walks

Lifestyle

4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Air Squats
3 Front Squats
3 Push Press
2 Thrusters
1 Wall Walk

Flash

Tuesday, April 2nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats

WOD

Workout Format

4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap

Competitive

50 Split Lunges
600M Split Row

Performance

50 Split Lunges
500M Split Row

Lifestyle

40 Split Assisted Lunges
400M Split Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
4 Lunges 20 second row

Bootcamp

Tuesday, April 2nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Circles
Band Lat Pull Downs
Band Pull Aparts
Band Bicep Curls
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Air Squats

Strength

Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Pull-Ups or Ring Rows
Rounds 2) 18 Pull-Ups or Ring Rows
Rounds 3) 15 Pull-Ups or Ring Rows

WOD

Workout Format

8 Rounds ~ You Go, I go ~ 20 Minute Cap

Competitive

50 Split Lunges
600M Split Row

Performance

50 Split Lunges
500M Split Row

Lifestyle

40 Split Assisted Lunges
400M Split Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
4 Lunges
20 Second Row

Strength

Monday, April 1st, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

4 Sets X 2 Reps @ 85% 1 Rm / Rest 2-4 Minutes

Accessory

1) Barbell Romanian Deadlifts 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Bulgarian Split Squat 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Weighted Plank 5 Sets X 45 Seconds / Rest 90-120 Seconds