WODs | Raise the Bar Fitness

Strength

Friday, May 30th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Pvc Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Pvc on the Back Hinge Drill
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 Seconds: Forward/Backward Bear Crawl
20 Seconds: Hanging Knee Raise or Lying Leg Raises

Deadlift

Main Strength Movement
Movement: Deadlift
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest

Bootcamp

Friday, May 30th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Bird-dogs
Scap Push Ups
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps Wall Ball Thrusters
5 Reps Wall Balls
20 Seconds Skipping
20 Seconds Penguin Jumps
15 Reps: Double Unders or Scaled Equivalent
10 Reps: High Plank Shoulder Taps
10 Reps: Pike Hold Shoulde Taps
3 Reps: Inchworms
1 Reps: Wall Walks

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 65% 1 Rep Max

WOD

Workout Format

4 Rounds X 5 Minutes On / 1 Minute Off

Competitive

50 Double Unders
500M Row
Max Reps (Movement Changes Each Round)
1 = Wall Walks
2 = KB Swings (53/35)
3 = Wall Balls (20/14)
4 = Burpees

Performance

50 Single/Double Unders
500M Row
Max Reps (Movement Changes Each Round)
1 = Scaled Wall Walks
2 = KB Swings (35/25)
3 = Wall Balls (14/10)
4 = Burpees

Lifestyle

50 Single Unders
2 Minutes Row
Max Reps (Movement Changes Each Round)
1 = Inchworms
2 = KB Swings
3 = Goblet Squat
4 = No Push up Burpees

Bootcamp

Thursday, May 29th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Dead Hang
Scap Pull Up
Kip Swing
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Empty Bar Snatch Drop
3 Reps: Box Step Up
3 Reps: Box Jumps
3 Reps: Hanging Knee or Leg Raises
3 Reps: Toes to Bar

Strength

Power Snatches
Sets X Reps: 5 Sets X 2 Reps @ 78% 1 Rep Max / E2MOM
Overhead Squat
Sets X Reps: 3 Sets X 3 Reps / E1.5MOM

WOD

Workout Format

For Time
21-15-9

Competitive

Toes to Bar
Box Jump Overs (24/20)
*Starting With and Every Minute 2 Double Db Devil Press (35/25)

Performance

Hanging Leg Raises
Box Jump or Step Overs (24/20)
*Starting With and Every Minute 2 Double Db Devil Press (25/15)

Lifestyle

Hanging or Lying Knee Raises
Box Step Overs or Plate Jump Overs
*Starting With and Every Minute 2 Double Db Devil Press

Notes

Stimulus: This Workout Consists of 2 Quick Power Movements, Cycle Them Fast Because Your Rhythm Will Be Disrupted Every 1.5 Minutes. Don’t Let That Disruption Get in Your Head and Pick Right Back Up Where You Left Off.

Strength

Wednesday, May 28th, 2025 - Dryland

General Warm-Up

EMOM
Arm Circles
Wrist Circles
Band Pull Apart
Push Up
Band Overhead Press
Dead Hang

Notes

45 seconds of work, 1:15 rest
Chair Pose
Crescent Pose, Left
Crescent Pose, Right
Boat Pose
Warrior III, Left
Warrior III, Right

Bosu Ball

3 sets
5 x one foot pops, vertical left
5 x one foot pops, vertical right
10 x one foot pops, horizontal

WOD - For Time

8 Rounds
10 Air Squats
8 Sit Ups
6 Sit Ups

Strength

Wednesday, May 28th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Main Strength Movement
Movement: Bench Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

Accessory Movements
3 Rounds EMOM
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls

Bootcamp

Wednesday, May 28th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull Ups
Scap Push Ups
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
5 Reps: Sit UPS
5 Reps: Push Up
5 Reps: Pull Up or Scaled Equivalent

Strength

Split Jerk
Sets X Reps: 6 Sets X 1 Rep @ 80% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 60% 1 Rep Max

WOD

Workout Format

For Time
COMPETITVE
10 Rounds
10 Sit Ups
8 Push Ups
6 Pull Ups

Performance

10 Rounds
10 Sit Ups
8 Elevated or Knee Push Ups
6 Jumping Pull Ups

Lifestyle

8 Rounds
10 Sit Ups or Crunches
8 Elevated or Knee Push Ups
6 Ring Row

Notes

Coaching Notes:
Stimulus: Chip Away at the Rounds of This Bodyweight Workout. It’s Higher Volume but With the Quick Cycle You Shouldn’t Have to Break Much Until You’re Close to the End.

Bootcamp

Tuesday, May 27th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans

Strength

Clean + Front Squat
Sets X Reps: 5 Sets X 1+1 Reps @ 80% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 4 Sets X 2 Reps @ 90% 1 Rep Max / E2MOM

WOD

Workout Format

12 Minute AMRAP ~ In Pairs

Competitive

30 Cal Bike (Split)
20 Single Db Hang Snatches (Each) (35/25)

Performance

24 Cal Bike (Split)
20 Single Db Hang Snatches (Each) (25/15)

Lifestyle

18 Cal Bike (Split)
20 Single Db Hang Snatches (Each)

Notes

Coaching Notes:
Stimulus: You’ll Have a Very Short Break While Your Partner Does Their Calories, However You’ll either Be Going From the Bike or Onto the Bike Tired. the Bike Is Split, However the DB Snatches Are Done Together (Not Sync).

Strength

Monday, May 26th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 Second Pause at the Bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Back Squat

Back Squat
Every Minute on the Minute X 10 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds E1.5MOM
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps: Hollow Hold Knee Tuck

Bootcamp

Monday, May 26th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Scap Push Ups
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Cleans
3 Reps Empty Bar Hang Cleans
3 Reps Empty Bar Full Cleans
3 Low Bar Jumping Muscle up or Scaled Equivalent
3 Hip to Bar Pull Up (Ultra High Pull Up) or Scaled Equivalent
3 Band Bar Muscle up or Scaled Equivalent
1 Muscle up or Scaled Equivalent

Strength

Clean
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2mom
Coaching Notes: These Can Be Done Squat or Power.
Clean Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2mom
Coaching Notes: Keep the Bar Close.

WOD

Workout Format

For Time
6-5-4-3-2

Competitive

Bar Muscle Ups
Cleans
Rest 1.5 Minute Between Rounds
(M-185-195-205-215-225)
(F-120-125-130-135-140)

Performance

Chest to Bar Pull Ups or Pull Ups
Cleans
Rest 1.5 Minute Between Rounds
(M-145-155-165-175-185)
(F-95-100-105-110-115)

Lifestyle

Hardest Possible Pull Up Variation
Cleans (Increasing Weight Each Round When Possible)
Rest 1.5 Minute Between Rounds

Notes

Coaching Notes:
Stimulus: This Is a Heavy, High Skill Workout. The Goal Is to Work at a Level You Are Unsure You Can Complete So You Can Push Yourself to Try a Harder Movement for More Reps Than You Might Have Done Before. The Last Barbell Should Be About 90-95% of Your 1 Rep Max.

Strength

Sunday, May 25th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

Main Strength Movement
Movement: Overhead Shoulder Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Olympic Weightlifting

Saturday, May 24th, 2025 - Olympic Weightlifting 217.2

Accessory

A) Supinated Bent Over Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with a light to moderate barbell.
NOTE: Weight should be manageable for all reps.
B) Pike Lift Over
3 sets: 1:30 EFFORT + 1:00 REST
Perform to failure or to 1:30 per set.

Clean Work

E1:30MOM6
Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Clean
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean

Back Squat

E2:30MOM4
TOTAL 6 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Olympic Weightlifting

Saturday, May 24th, 2025 - Olympic Weightlifting 217.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Rotations
B) 10 Band Shoulder Press
C) 20 Band Monster Walks
D) 10 Dynamic Squat Stretch

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Snatch Deadlift + 3 Tall Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Deadlift + 3 Tall Muscle Clean + 3 Tall Clean

Split Jerk Work

E2:30MOM6
Perform each set w/ 2s pause dip + 2s pause catch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 70%
5th set: 70%
6th set: 70%
% of Split Jerk

Snatch Work

E1:30MOM6
Perform each set as…
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Strength

Friday, May 23rd, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 Seconds: Forward/Backward Bear Crawl
20 Seconds: Hanging Knee Raise or Lying Leg Raises

Deadlift

Main Strength Movement
Movement: Deadlift
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Bootcamp

Friday, May 23rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVCRomanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
20 Seconds Dead Hang
20 Seconds Hollow Hold
30 Seconds Bike
30 Seconds Row

Strength

Deadlifts
Sets X Reps: 3 Sets X 5 Reps @ 60% 1 Rep Max / E2mom

WOD

Workout Format

EMOM 20 Minutes

Competitive

1) 12/8 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 15/11 Cal Row
4) 30 Seconds Hollow Hold

Performance

1) 9/6 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 12/9 Cal Row
4) 30 Seconds Hollow Hold

Lifestyle

1) 45 Seconds Echo Bike
2) 30 Seconds Dead Hang
3) 45 Seconds Row
4) 30 Seconds Hollow Hold

Notes

Coaching Notes:
Stimulus: Push Hard on the Cardio Movements, and Focus to Control Your Breathing During the Holds.

Bootcamp

Thursday, May 22nd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps Pvc Pass Through
5 Reps Pvc Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Empty Bar Snatch Drop

Strength

Movement: Power Snatches
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2mom
Movement: Snatch Balance
Sets X Reps: 2 Sets X 2 Reps / e1.5mom

WOD

Workout Format

For Time

Competitive

30 Power Snatches (75/55)
30 Overhead Squats

Performance

30 Power Snatches (45/35)
30 Overhead Squats

Lifestyle

30 Single Db Snatches
30 Db Goblet Squat

Notes

Coaching Notes:
Stimulus: Work on Your Barbell Cycling in This Workout, Keep the Bar Close and Hang On as Long as You Can.

General

Wednesday, May 21st, 2025 – Dryland

General Warm-Up

30 seconds Arm swings
30 seconds Wall slides
30 seconds wrist stretch
30 seconds ankle stretch
30 seconds Prayer stretch
30 seconds leg swings per side
30 seconds butt kickers
30 seconds high knees

Notes

WOD 1
AMRAP 12
1200M Run
Max Burpees in Remaining Time

WOD 2
For Time, In teams of 2
100 Lunges
80 Box Jump or Step Over
60 Pushups
40 Knee Raises
20 length Farmer Carries

Strength

Wednesday, May 21st, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
Pvc Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
on Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Main Strength Movement
Movement: Bench Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Close Grip Bench Press
8 Reps: Dumbbell Bent Over Row
8 Reps: Tricep Push Up
20 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold
15 Reps: Band Face Pulls

Bootcamp

Wednesday, May 21st, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Pull UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
3 Reps: Pull UPS
200M Run

Strength

Split Jerk
Sets X Reps: 3 Sets X 1 Rep @ ~70% / E2MOM

WOD

Workout Format

For Time In Pairs
COMPETITVE
4 Rounds in a Weight Vest
400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds Without a Vest
400M Run (Together)
12 Pull UPS (Split)

Performance

400M Run (Together)
12 Pull UPS (Split)
Into
4 Rounds
400M Run (Together)
12 Assisted Pull UPS (Split)

Lifestyle

4 Rounds
200M Run (Together)
12 Ring Rows
Into
4 Rounds
200M Run (Together)
12 Dumbbell Bent Over Row

Notes

Coaching Notes:
Stimulus: Pace Yourself During the First Half of the Workout to Allow for the Harder Pull-Ups, Then You Can Push a Bit Harder on the Back End Once You’ve Dropped the Weighted Vest.

Bootcamp

Tuesday, May 20th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Clean Grip Deadlift to Knee
5 Reps High Pull From Hip
5 Reps Hang Muscle Clean
5 Reps Tall Hang Power Cleans
5 Reps Hang Power Cleans
5 Reps Power Cleans
3 Reps: Box Step Up
3 Reps: Box Jumps
3 Reps: Single Db Sumo High Pull
3 Reps: Single Db Snatch

Strength

Power Clean
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM

WOD

Competitive

4 Minute AMRAP
3 Burpee Box Jumps (24”/20”)
6 Single Dumbbell Snatch (50/35)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps (24”/20”)
9 Single Dumbbell Snatch (50/35)

Performance

4 Minute AMRAP
3 Burpee Box Jumps or Step UPS (24”/20”)
6 Single Dumbbell Snatch (35/25)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps or Step UPS (24”/20”)
9 Single Dumbbell Snatch (35/25)

Lifestyle

4 Minute AMRAP
3 Burpee Jumps to Plate or Step UPS to Box
6 Single Dumbbell Snatch
Rest 1 Minutes
5 Minute AMRAP
6 Jumps to Plate or Step UPS to Box
9 Single Dumbbell Snatch

Notes

Coaching Notes:
Stimulus: This Is Two Short High Intensity Metcons With a Short Rest. You Won’t Likely Be Fully Recovered but the Goal Is to Keep a High Level of Intensity With Limited Rest.

Bootcamp

Monday, May 19th, 2025 - Holiday Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Scap Push UPS
On Coaches Call Out
5 Reps: Push Up
5 Reps: Lunges per Side
5 Reps: Bodyweight Squats
5 Reps: Burpees

WOD

Workout Format

For Time ~ Teams of 4 ~ 1 Works, 3 Rest

Competitive

With a Vest
400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row (No Vest)

Performance

400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row

Lifestyle

400 No Push Up Burpees
400 Assisted Lunges
400 Lying Leg Raises or Knee Raises
2000 meter Row