WODs | Raise the Bar Fitness

Strength

Sunday, May 18th, 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)
Every Minute on the Minute
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

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
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

Overhead Shoulder Press
Ascending EMOM Style 5RM
2:00 - 5 reps @ 60% 1RM
2:00 - 4 reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 RM
3:00 - 1 Reps @ 85% 1 RM
4:00 - 5 rep max attempt
4:00 - 5 rep max attempt
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 17th, 2025 - Olympic Weightlifting 216.2

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 17th, 2025 - Olympic Weightlifting 216.1

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: 65%
2nd set: 65%
3rd set: 65%
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 16th, 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)
Every Minute on the Minute
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

3 Rounds Interval Accessories / 60 Seconds Work Cap / 15 Seconds Transition
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

Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
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 16th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 seconds Torso Twists
30 seconds Dynamic squat
30 seconds Alternating Runner stretch
30 seconds Prayer stretch
30 seconds Ankle stretch
30 seconds Wrist Stretch
Movement Prep:
1 minutes row
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 deadlifts
15 reps scap push ups
10 reps push ups or knee push ups
10 reps glute bridge
10 reps deadbugs
10 reps sit ups

Strength

Deadlifts
Sets X Reps: 4 Sets X 3 Reps @ 80% 1 Rep Max / E2MOM

WOD

Workout Format

AMRAP 25 Minutes ~ In Pairs, Split Work

Competitive

100 Cal Row
50 Hang Cleans (115/80)
50 Push UPS
50 Sit UPS

Performance

80 Cal Row
50 Hang Cleans (95/65)
50 Push UPS or Low Elevated Push Ups
50 Sit Ups

Lifestyle

50 Cal Row
50 Hang Cleans
50 Elevated Push UPS
50 Crunches

Notes

Coaching Notes
Form: Don’t Snake Your Push UPS, and Be Sure to Get the Arms Through on the Front Rack of the Cleans.
Stimulus: This Is a Longer Partner Workout. You Should Be Able to Do Big Sets With the Rest Your Partner Gives You.

Bootcamp

Thursday, May 15th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds Pvc Pass Through
30 Seconds Pvc Overhead Squat
Movement Prep:
10 Box Step UPS
10 Box Jumps to Short Box
5 Box Jumps to Workout Height Box
10 Scap Push UPS
10 High Plank Shoulder Taps
10 Pike Hold Shoulde Taps
3 Inchworms
1 Wall Walks
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

Full Snatch
Sets X Reps: 5 Sets X 1 Reps @ 85% 1 Rep Max / E2MOM
Coaching Notes:
Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 95% 1 Rep Max / E1.5MOM

WOD

Workout Format

10 Minute AMRAP

Competitive

6 Box Jumps (30/24)
4 Wall Walks

Performance

6 Box Jumps (24/20)
6 Scaled Wall Walks

Lifestyle

6 Box Jumps or Step Ups
4 Inch Worms

Notes

Coaching Notes
Form: Be Careful on the Box Jumps, Jump High and Tuck the Knees. Rigid Core During the Wall Walks, Look Through Your Arms.
Stimulus: This Is a High Power Output Workout. You May Need to Take a Short Rest Before Going Into the Box Jumps.

Strength

Wednesday, May 14th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute x 6 minutes
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)
Every Minute on the Minute
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

Accessory

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
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

Notes

Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
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

Wednesday, May 14th, 2025 - Bootcamp

General Warm-Up

Mobility:
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
Movement Prep:
15 reps Scap push ups
10 reps Push ups
5 reps Burpees
20 reps Pogo hops
200m run

Strength

Bench Press
Sets x Reps: 3 sets x 8 reps building weight / E1.5MOM
Split Jerk from rack
Sets x Reps: 5 sets x 1 reps @ 80% 1 rep max / E1.5MOM
Coaching Notes:

WOD

Workout Format

AMRAP 15
COMPETITVE
1600M Run
Max Burpees in Remaining Time

Performance

1200M Run
Max Burpees in Remaining Time

Lifestyle

800M Run/Walk
Max Burpees in Remaining Time.

Notes

Coaching Notes
Form: When Running Focus on an Upright Posture, Relaxed Shoulders, a Slight Forward Lean From the Ankles, and a Mid Foot Strike Under the Hips.
Stimulus: This Is a Cardio Bodyweight Workout. Run at a Pace You Could Do Double the Distance, so You Have Something Left to Do Burpees for a Handful of Minutes.

Bootcamp

Tuesday, May 13th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 seconds Alternating lunge with a twist
30 seconds Dynamic squat stretch
30 seconds Cat Cow Stretch
30 seconds Inchworm to downward dog
30 seconds Wrist stretch
30 seconds Front rack mobilization
Movement Prep:
10 reps bodyweight squats
10 reps wall ball thrusters
10 reps wall balls
30 seconds skipping
30 seconds penguin jumps
30 seconds double unders
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

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

WOD

Workout Format

40-30-20 Reps for Time

Competitive

Wall Balls (20/14)
Double Unders

Performance

Wall Balls (14/10)
Double/Single Unders

Lifestyle

Wall Ball
Single Unders or Line Hops

Notes

Coaching Notes
Form: Keep the arms close and try to stay relaxed during the double unders.
Stimulus: This is a fast sprint style workout if your double unders are solid. This is also a great workout to practice or get some of your first double unders!

Strength

Monday, May 12th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute x 6 minutes
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)
Every Minute on the Minute
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
Ascending EMOM Style 5RM
2:00 - 5 Reps @ 60% 1RM
2:00 - 4 Reps @ 70% 1RM
2:30 - 3 Reps @ 75% 1RM
2:30 - 2 Reps @ 80% 1 Rm
3:00 - 1 Reps @ 85% 1 Rm
4:00 - 5 Rep Max Attempt
4:00 - 5 Rep Max Attempt
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

3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps1: Hollow Hold Knee Tuck

Bootcamp

Monday, May 12th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Cat Cow Stretch
30 Seconds Inchworm to Downward Dog
30 Seconds Wrist Stretch
30 Seconds Front Rack Mobilization
Movement Prep:
5 Empty Bar Front Squats
5 Pause Front Squats
5 Empty Bar Good Morning
5 Empty Bar Deadlift
5 Scap Pull UPS
5 Jumping Pull UPS
5 Burpees
5 Burpees Pull UPS

Strength

Movement: Front Squat
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2mom
Movement: Pause Front Squat (3 Sec Pause)
Sets X Reps: 2 Sets X 2 Reps @ 70% 1 Rep Max / E2mom

WOD

Workout Format

3 Rounds ~ For Time

Competitive

8 deadlifts (305/215)
10 burpee pull ups

Performance

8 deadlifts (225/155)
10 burpee pull ups (lower bar)

Lifestyle

8 deadlifts
10 burpee to target

Notes

Form: Keep the Back Rigid During the Deadlifts and Burpees. Jump as High as You Can to Limit the Amount of Grip and Back Required on the Pull UPS. Take a Couple Minutes to Warm Up to Your Deadlift Weight.
Stimulus: This Is a Heavy Deadlift Workout, It May Be a Good Idea to Do Singles on the Deadlift to Limit the Fatigue of Performing the Eccentric.

Gymnastics

Sunday, May 11th, 2025 – Gymnastics

Muscle-Building Strength Work

Strict Toes-to-Bar or T2B negatives – 3–5 reps
Hanging Leg Raises (slow + controlled) – 8–10 reps
DB Hip Thrusts – 10 reps, pause 2 sec at top
Straight-arm Lat Pulldown– 12 reps

Strength + Explosiveness

3 Sets (Rest 90 sec between rounds)
6 Kip-to-Toes or Kip-to-Knee Raises
10 V-ups or Toes-to-target on floor
8 Jumping T2B
10 Slow PVC passthroughs

Warm Up (5 minutes)

2 Rounds
10 Inchworms to cobra stretch
10 Glute bridges
10 Banded lat pull-downs (straight arms)
10 Hollow rocks
10 Arch rocks

Kip Mechanics & Control

EMOM x 5 minutes:
5 - 8 Controlled Kip Swings (smooth transition between hollow and arch)
3 Kipping Pull-ups or Butterfly Pulls with a pause at top
15 sec Hollow Hold

WOD (20 minutes)

AMRAP 20
10 Toes-to-Bar
12 American Kettlebell Swings
14 Sit-ups
10 Box Jumps

Strength

Sunday, May 11th, 2025 – Overhead Press

General Warm-Up

Mobility:
30 Seconds Foam Roll Upper Back
30 Seconds Foam Roll Lats per Side
30 Seconds Band Face Pull
30 Seconds Prayer Stretch
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

Movement: Overhead Press
Sets X Reps:
Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 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: Dumbbell Seated Press
Sets X Reps / Rest: 3 Sets X 8 Reps / 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control.
Movement: Single Arm Dumbbell Row
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 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: Band Tricep Extensions
Sets X Reps / Rest: 3 Sets X 15 Reps / 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
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.

Olympic Weightlifting

Saturday, May 10th, 2025 - Olympic Weightlifting 215.2

Accessory

A) Dual Farmer Carry Hold
3 sets: 1:30 EFFORT + 1:00 REST
Perform each set with a moderate to heavy kettlebells or dumbbells, to failure or to 1:30.
B) Oblique Crunch
3 sets: 1:00 EFFORT + 1:00 REST
TOTAL 12 REPS (6 PER SIDE) PER SET

Clean Work

E1:30MOM5
1st set: 2 Yo Yo Clean Pull + 1 Yo Yo Clean
TOTAL 3 REPS
2nd-5th set: 1 Yo Yo Clean Pull + 1 Yo Yo Clean
TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Clean

Snatch Deadlift

E2:30MOM3
Perform each rep with... 5s concentric/lifting + 5s eccentric/lowering tempo.
NOTE: The movement should be slow.
1st set: 3 @ 85%
2nd set: 3 @ 85%
3rd set: 3 @ 85%
% of Snatch

Back Squat

E2:30MOM6
TOTAL 4 REPS PER SET
1st set: 75%
2nd set: 75%
3rd set: 75%
4th set: 75%
5th set: 75%
6th set: 75%
% of Back Squat

Olympic Weightlifting

Saturday, May 10th, 2025 - Olympic Weightlifting 215.1

Warm Up - 3 Rounds

A) 20 PVC Shoulder Rotations
B) 5x PVC Pipe Standing Lat Opener w/ 3-5s hold
C) 5 Band OHS
D) 5x (1 Good Morning + 1 Back Squat)

Barbell Warm Up

Perform each set with the empty bar.
A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Split Jerk Work

E1:30MOM5
1st set: 2 BTN Split Jerk + 1 Split Jerk
TOTAL 3 REPS
2nd-5th set: 1 BTN Split Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Split Jerk

Snatch Work

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

Strength

Friday, May 9th, 2025 – Deadlift

General Warm-Up

Mobility:
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 Squats
30 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 / Rest: 3 Sets X 10 Reps / 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on a Large Range of Motion.
Movement: Split Squats
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 1.5 Minutes Rest
Coaching Notes: This Exercise Can Be Unweighted, With a Dumbbell, or a Barbell.
Movement: Farmer Hold
Sets X Reps / Rest: 3 Sets X 30-60 Seconds / 1 Minute Rest
Coaching Notes: Keep the Shoulders in a Neutral Position and the Core Tight.
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

Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 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.

Bootcamp

Friday, May 9th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds Alternating Lunge to Twist
30 Seconds Dynamic Squat
30 Seconds Alternating Runner Stretch
30 Seconds Prayer Stretch
30 Seconds Ankle Stretch
Movement Prep:
10 Reps Scap Pull Ups
5 Reps Push Ups
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Box Step Ups
5 Reps Box Jumps
5 Reps Kettlebell Swings
5 Reps Hanging Leg Raises
30 Seconds Row
30 Seconds Skip

Strength

Movement: Deadlifts
Sets X Reps: 4 Sets X 4 Reps @ 75% 1 Rep Max / Rest 2 Minutes

WOD

Workout Format

EMOM 20 Minutes

Competitive

Minute 1) Box Jump
Minute 2) Jumping Pull Up
Minute 3) Kettlebell Swings (50/35)
Minute 4) Alternating Lunges
Minute 5) Hanging Leg Raises
Minute 6) Push Ups
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Double Unders

Performance

Minute 1) Box Jump or Step Ups
Minute 2) Jumping Pull Up
Minute 3) Kettlebell Swings (35/25)
Minute 4) Alternating Lunges
Minute 5) Hanging Knee Raises
Minute 6) Push UPS
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Single Unders

Lifestyle

Minute 1) Box Step UPS
Minute 2) Ring Row
Minute 3) Kettlebell Swings
Minute 4) Alternating Lunges
Minute 5) Lying Leg Raises
Minute 6) Elevated Push UPS
Minute 7) Kettlebell Deadlifts
Minute 8) Bodyweight Squats
Minute 9) Cals Row
Minute 10) Line Jumps

Notes

Coaching Notes
Form: There Are Many Different Movements in This Workout, Listen to Your Coach and Choose Scales That Are Appropriate to You.
Stimulus: This Workout Is a Capacity Builder, Try to Beat Your Number on the Second Round That You Did on the First Round.

Bootcamp

Thursday, May 8th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds 90/90 Hip Switches
30 Seconds Alternating Groiners
30 Seconds Ankle Stretch per Side
30 Seconds Hip Flexor Stretch per Side
30 Seconds Prayer Stretch
30 Seconds Bodyweight Squat
30 Seconds Pvc Pass Through
30 Seconds Pvc Overhead Squat
Movement Prep:
10 Band Bicep Curls
10 Band Overhead Press
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: Hang Snatch
Sets X Reps: 5 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
Movement: Overhead Squat
Sets X Reps: 2 Sets X 3 Reps / Rest 1.5 Minutes

WOD

Workout Format

12 Minute AMRAP

Lifestyle

3 Burpee Over Dumbbell
3 Single Arm Dumbbell Hang Clean to Overhead (50/35)
16 Jump Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round
3 Burpee Over Dumbbell
3 Single Arm Dumbbell Hang Clean to Overhead (35/25)
16 Jump Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round
3 Elevated Burpee
3 Single Arm Dumbbell Hang Clean to Overhead
16 Alternating Lunges
*Add 3 Reps to the Burpee and Hang Cleans Each Round

Notes

Coaching Notes
Form: Don’t Snake the Burpees, and Keep a Rigid Core During the Cleans to Demonstrate Appropriate Power.
Stimulus: Focus On Smooth, Aggressive Transitions Between Movements and Manage Your Breathing Early to Stay Efficient as the Reps Climb.

Strength

Wednesday, May 7th, 2025 – Bench Press

General Warm-Up

Mobility:
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:
Set 1: 1-3 Reps @ 95% 1 Rep Max / Rest 2 Minutes
Set 2: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 3: 6 Reps @ 75% 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: Spoto Press
Sets X Reps / Rest: 3 Sets X 8 Reps / 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control.
Movement: Single Arm Dumbbell Row
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 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 / Rest: 3 Sets X 12 Reps / 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
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, May 7th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Seconds Wrist Stretch
30 Seconds Pvc Pass Throughs
30 Seconds Prayer Stretch
30 Seconds Pvc Behind the Neck Press
Movement Prep:
200M Run
10 Reps Box Step Up
5 Rep Box Jumps
10 Reps Deadbug per Side
8 Reps Inchworm to Push Up
10 Reps Split Squat per Side
20 Reps Band Pull Apart
5 Reps Quick Split Jerks No Bar per Side

Strength

Movement: Bench Press
Sets X Reps: 3 Sets X 7 Reps Building Weight / Rest 1.5 Minutes
Movement: Split Jerk From Rack
Sets X Reps: 5 Sets X 1 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes

WOD

Workout Format

For Time
COMPETITVE
14-12-10-8-6 Box Jumps
200M Run

Performance

16-14-12-10-8 Box Step Ups
200M Run

Lifestyle

14-12-10-8-6 Box Step UPS
150M Run

Notes

Coaching Notes
Form: Focus On Jumping High During the Box Jump So as to Not Hit Your Shins off the Side or Trip.
Stimulus: This Is a Pretty Pretty High Intensity Workout, the Run Should Be Quick but Also May Need to Be Used as Recovery After the Box Jumps.