WODs | Raise the Bar Fitness

Bootcamp

Tuesday, May 6th, 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 Scap Push Ups
10 Push UPS
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: Hang Clean
Sets X Reps: 6 Sets X 2 Reps @ 75% 1 Rep Max / Rest 1.5 Minutes
Movement: Clean Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% 1 Rep Max / Rest 1.5 Minutes

WOD

Workout Format

8 Minute AMRAP

Competitive

10 Double Dumbbells Deadlift (50/35)
10 Deficit Push Ups on Dumbbells

Performance

10 Double Dumbbells Deadlift (35/25)
10 Push Ups

Lifestyle

10 Double Dumbbells Deadlift
10 Elevated Push Ups

Notes

Coaching Notes
Form: Maintain an Active Midsection So You Aren’t Snacking the Push UPS or Putting Too Much Strain on the Lower Back During the Deadlifts.
Stimulus: This Is a High Intensity Strength and Conditioning Workout. Both Movements Are Low Skill So You Can Focus On Moving With Intention and Intensity.

Strength

Monday, May 5th, 2025 – Squat Class

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

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

Accessory Movements
Movement: Alternating Dumbbell Lunge
Sets X Reps / Rest: 3 Sets X 10 Reps per Side / 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 / Rest: 3 Sets X 10 Reps / 1.5 Minutes Rest
Coaching Notes: Keep This to a Moderate Weight for the Higher Reps
Movement: Forearm Plank
Sets X Reps / Rest: 3 Sets X 30-60 Seconds / 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.
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, May 5th, 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 Burpees
5 Empty Bar Front Squats
5 Pause Front Squats
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: Front Squat
Sets X Reps: 5 Sets X 3 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Movement: Pause Front Squat (3 Sec Pause)
Sets X Reps: 3 Sets X 2 Reps @ 65% 1 Rep Max / Rest 2 Minutes

WOD

Workout Format

5 Rounds ~ For Time

Competitive

10 Hang Squat Cleans (95/65)
10 Burpee Over Bar

Performance

10 Hang Squat Cleans (45/35)
10 Burpee Over Bar

Lifestyle

10 Med Ball Hang Squat Cleans
10 No Push up Burpee Over Bar

Notes

Form: Maintain a Rigid Core During Both Cleans and Burpees to Reduce Fatigue on Your Lower Back. Avoid Snaking the Burpees.
Stimulus: This Is a Fairly Quick Barbell Cycling Workout, You Should Be Able to Do the First Round Unbroken.

Gymnastics

Sunday, May 4th, 2025 – Gymnastics

Muscle-Building Strength Work

3 Rounds (Superset style):
Weighted Pull-ups or Strict Pull-ups – 5–8 reps
DB Hip Thrusts – 10 reps with 2-second pause at the top
Straight-arm Lat Pulldown (Band or Cable) – 12 controlled reps

Strength + Explosiveness

3 Sets (Rest 90 sec between rounds):
6 Slow & controlled Kipping Pull-ups (focus on hip power and flow)
8 Explosive Hip Thrusts (add resistance band or plate for feedback)
10 Slow PVC Passthroughs (active shoulder opening)

Warm Up (5 minutes)

10 Inchworms + Cobra Stretch
10 Glute Bridges
10 Banded Pull-Aparts
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 min:
8 Pull-ups (Kipping or Butterfly)
12 American Kettlebell Swings
10 Sit-ups
8 Burpee

Strength

Sunday, May 4th, 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

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

Movement: Overhead Press
Sets X Reps:
Set 1: 3 Reps @ 90% 1 Rep Max / Rest 2 Minutes
Set 2: 5 Reps @ 80% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 70% 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.

Olympic Weightlifting

Saturday, May 3rd, 2025 - Olympic Weightlifting 214.2

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 & 2nd set: 2 Yo Yo Clean Pull + 1 Yo Yo Clean TOTAL 3 REPS PER SET
3rd to 5th set: 1 Yo Yo Snatch Pull + 1 Yo Yo Snatch TOTAL 2 REPS PER SET
1st set: 75%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% 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

E2:00MOM6
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Back Squat

Olympic Weightlifting

Saturday, May 3rd, 2025 - Olympic Weightlifting 214.1

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
2 BTN Split Jerk + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 75%
2nd set: 75%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk

Snatch Work

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

Strength

Friday, May 2nd, 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

Movement: Deadlift
Sets X Reps:
Set 1: 3 Reps @ 90% 1 Rep Max / Rest 2 Minutes
Set 2: 5 Reps @ 80% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 70% 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 2nd, 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
30 Seconds Wrist Stretch
Movement Prep:
5 Reps Empty Bar Good Morning
5 Reps Empty Bar Deadlift
5 Reps Empty Bar Hang Muscle Cleans
5 Reps Empty Bar Front Squat
5 Reps Empty Bar Power Cleans
5 Reps Empty Bar Squat Cleans

Strength

Movement: Deadlifts
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:

WOD

Workout Format

EMOM 20 Minutes

Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (50/35)
Minute 3) 12/10 Cal Row
Minute 4) 6 Squat Cleans (135/95)

Minute 1) 100M Run
Minute 2) 20 Dumbbell Snatches (35/25)
Minute 3) 10/8 Cal Row
Minute 4) 6 Squat Cleans (95/65)

Minute 1) 80M Run
Minute 2) 20 Dumbbell Snatches
Minute 3) 40 Seconds Row
Minute 4) 6 Squat Cleans

Notes

Coaching Notes
Form: Be Careful of Heel Striking During the Run and Keep Your Core Rigid During the Weighted Movements.
Stimulus: This EMOM Is a Great Opportunity to Practice a Couple of High Power Output Movements Under Fatigue. Adjust the Reps or Weight as Needed to Have at Least a 10 Second Rest After Each Set.

Bootcamp

Thursday, May 1st, 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:
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 + Overhead Squat
Sets X Reps: 4 Sets X 2+2 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Snatch Balance
Sets X Reps: 4 Sets X 2 Reps / Rest 1 Minutes
Coaching Notes:

WOD

Workout Format

12 Minute AMRAP

20 Wall Balls (20/14)
50 Double Under

20 Wall Balls (14/10)
50 Single and Double Under

20 Wall Balls
50 Single Under

Notes

Coaching Notes
Form: Squat Below Parallel and Aim for the Target Area During the Wall Balls. Shake Out Your Arms After Each Set to Keep the Fatigue From Building up Too Quickly.
Stimulus: These Two Movements Require Quick Bursts of Power, Take Breaks as Needed So You Can Continue to Maintain Standards.

Strength

Wednesday, April 30th, 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:
Set 1: 4 reps @ 90% 1 Rep Max / Rest 2 minutes
Set 2: 6 reps @ 80% 1 Rep Max / Rest 2 minutes
Set 3: 8 reps @ 70% 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 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 30th, 2025 - Bootcamp

General Warm-Up

Mobility:
30 Seconds Arm Swings
30 Seconds Wall Slides
30 Secondspvc Pass Throughs
30 Secondsprayer Stretch
30 Seconds Pvc Behind the Neck Press
Movement Prep:
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 6 Reps Building Weight / Rest 1.5 Minutes
Coaching Notes:
Movement: Split Jerk From Rack
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / Rest 1.5 Minutes
Coaching Notes:

WOD

Workout Format

25~15~10~15~25

Push Up
Toes to Bar
Alternating Jump Lunges

Elevated Push Up
Knees to Elbow or Knees to Chest
Alternating Lunges

Elevated Push Up
Hanging or Lying Knee Raises
Assisted Alternating Lunges

Notes

Coaching Notes
Form: Move Through a Full Range of Motion on All the Movements.
Stimulus: This Is a High Volume Bodyweight Workout. Break Early and Often So You Don’t Hit Failure and Can Still Perform on the Second Half of the Workout.

Bootcamp

Tuesday, April 29th, 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:
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: Hang Clean + Front Squat
Sets X Reps: 5 Sets X 2+1 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Clean Pull
Sets X Reps: 3 Sets X 3 Reps @ 90% 1 Rep Max / Rest 2 Minutes
Coaching Notes:

WOD

Workout Format

10 Minute AMRAP

10 Hang Power Cleans (115/80 or 45% 1RM)
10 Burpees

10 Hang Power Cleans (95/65 or 45% 1RM)
10 Burpees

10 Hang Power Cleans
10 No Push up or Elevated Burpees

Notes

Coaching Notes
Form: Keep a Rigid Core on the Burpees and Cleans to Efficiently Produce Power and Reduce the Strain on Your Lower Back.
Stimulus: This Is a Burner Style Workout, You Should Be Moving Quickly With Little to No Breaks.

Strength

Monday, April 28th, 2025 – Squat Class

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 @ 90% 1 Rep Max / Rest 2 minutes
Set 2: 6 reps @ 80% 1 Rep Max / Rest 2 minutes
Set 3: 8 reps @ 70% 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 28th, 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:
5 Empty Bar Front Squats
5 Empty Bar Overhead Squats
5 Pause Front Squats
5 Snatch Grip Push Press
5 Sots Press

Strength

Movement: Front Squat
Sets X Reps: 4 Sets X 5 Reps @ 70% 1 Rep Max / Rest 2 Minutes
Coaching Notes:
Movement: Pause Front Squat (3 SEC Pause)
Sets X Reps: 3 Sets X 3 Reps @ 60% 1 Rep Max / Rest 2 Minutes

WOD

Workout Format

5 Rounds ~ For Time

Competitive

3 Overhead Squats (165/115 or 80% 1RM)
10 Pull Ups

Performance

3 Front Squats (165/115 or 80% 1RM)
10 Jumping Pull Ups

Lifestyle

3 Goblet or Front Squats
10 Ring Rows

Notes

Form: Keep Your Hands Wide and Core Tight During the Overhead Squat, You May Need to Bring Your Legs a Bit Wider Than Usual to Keep an Upright Position. if You Can’t Keep Your Bar Over Your Head With Straight Arms, Scale to Front Squats.
Stimulus: This Is a Heavy and Mobility Demanding Squat Workout. the Weight Should Be About 80% of Your 1 Rep Max. Your Pull UPS Should Be Unbroken and High Intensity.

Gymnastics

Sunday, April 27th, 2025 – Gymnastics

Warm Up (5 minutes)

Arm swings and circles (1 min)
Handstand shoulder taps (2 sets of 10 taps)
Cuban rotations with dumbbells (2 sets of 10 reps)

Warm Up (5 minutes)

Glute kickbacks (1 min per side)
Frog stretch (1 min)
Band-resisted hip bridges (2 sets of 12 reps)

Main Work (35 minutes)

Single-arm Dumbbell Press – 3 sets of 10 reps per arm
Wall-supported Handstand Shoulder Shifts – 3 sets of 20 sec
Deficit Handstand Push-ups or Piked Box HSPU (elevated) – 4 sets of 5 reps
Barbell High Pulls – 4 sets of 8 reps
Plank to Downward Dog Shoulder Pumps – 3 sets of 12 reps

Main Work (35 minutes)

Sumo Deadlifts – 4 sets of 6 reps
Hanging Knee Raises – 4 sets of 10-12 reps
Bulgarian Split Squats – 3 sets of 8 reps per leg
Banded Lateral Walks – 3 sets of 10 steps each direction
Hip Airplanes (balance + control) – 3 sets of 6 per leg

WOD (20 minutes)

2 Rounds for time:
10 Handstand Push-ups
15 Dumbbell Step-Overs (50/35 lbs)
20 Toes-to-Bar
15 Dumbbell Push Press (50/35 lbs)
20 Goblet Squats (53/35 lbs)
10 Chest-to-Bar Pull-ups

Strength

Sunday, April 27th, 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

Movement: Strict Overhead Press
Sets X Reps:
Set 1: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 2: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 65% 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.

Olympic Weightlifting

Saturday, April 26th, 2025 - Olympic Weightlifting 213.2

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 & 2nd set: 2 Yo Yo Clean Pull + 1 Yo Yo Clean TOTAL 3 REPS PER SET
3rd to 5th set: 1 Yo Yo Snatch Pull + 1 Yo Yo Snatch TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Snatch Deadlift

E2:30MOM3
Perform each rep with... 10s concentric/lifting + 10s eccentric/lowering tempo.
NOTE: The movement should be slow.
1st set: 5 @ 80%
2nd set: 5 @ 80%
3rd set: 5 @ 80%
% of Snatch

Back Squat

E2:00MOM6
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 60%
4th set: 65%
5th set: 65%
6th set: 65%
% of Back Squat

Olympic Weightlifting

Saturday, April 26th, 2025 - Olympic Weightlifting 213.1

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
2 BTN Split Jerk + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk

Snatch Work

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

Strength

Friday, April 25th, 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

Movement: Deadlift
Sets X Reps:
Set 1: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 2: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 65% 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.