WODs | Raise the Bar Fitness

Bootcamp

Friday, April 25th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch Per Side
30 seconds Prayer Stretch
30 seconds Alternating Runner Stretch
30 seconds Alternating Side Lunges
30 seconds Wrist Stretch
Movement Prep:
200 m Run
10 Empty Bar Strict Press
200 m Run
10 Empty Bar Push Press
200 m Run
10 Push Press at a Heavier Weight

Strength

Deadlift
Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 75% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

Workout Format

5 Rounds for Time

Competitive

400 m Run
15 Push Press (115/80)

Performance

400 m Run
15 Push Press (95/65)

Lifestyle

400 m Run
15 Double DB Push Press

Notes

Form: Keep Your Core Rigid and Don’t Over Arch Your Back to Complete a Push Press.
Stimulus: This Is an Upper Body Strength and Conditioning Workout. the Run Should Be Done at About Threshold Pace Leaving Enough Energy to Go Right Into the Push Press.

Bootcamp

Thursday, April 24th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Snatch Balance
Movement Prep:
10 Standing Jumps Into Squat
10 Snatch Grip Down and Ups
10 Snatch Grip Upright Row
10 Muscle Snatch Grip Pull From the Hip
5 Power Snatch from the Hip
5 Snatch Grip Pulls from Mid Thigh
5 Snatch Grip Pulls from Below the Knees
5 Power Snatch from Below the Knees
3 Snatch Grip Deadlift from Mid Shin
3 Snatch Grip Pull from Mid Shin
3 Power Snatch from Mid Shin

Strength

Snatches

Sets X Reps: 6 Sets X Every 2 Minutes on the Minute 3 Snatches Building Weight.
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

Workout Format

30~24~ 18

Competitive

Single DB Hang Snatch (50/35)
Single DB step ups (50/35)

Performance

Single DB Hang Snatch (35/25)
Single DB step ups (35/25)

Lifestyle

Single DB Hang Snatch
Step ups

Notes

Form: Keep Your Core Tight on the Hang Snatch.
Stimulus: This Is a Quick High Intensity Workout, Weights Should Be Light Enough You Can Go Mostly Unbroken.

Strength

Wednesday, April 23rd, 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 @ 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.

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 23rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility::
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Front Rack PVC Mobilization
30 seconds Alternating Sweeper Stretch
30 seconds Wrist Stretch per side
Movement Prep:
60 Seconds Echo Bike
10 Empty Bar Hang Cleans
10 Hang Cleans at Workout Weight
10 Burpees

WOD

Workout Format

For Time In Pairs ~ 3 Rounds

Competitive

100 Cal Echo Bike
80 Hang Cleans (95/65)
60 Burpees

Performance

100 Cal Echo Bike
80 Hang Cleans (75/55)
60 Burpees

Lifestyle

80 Cal Echo Bike
60 Hang Cleans
40 No Push Up Burpees

Notes

Form: Keep the bar close during the cleans, and your core rigid while doing the burpees to keep stress off your lower back.

Stimulus: This is a longer partner workout, take small breaks while your partner works.

Bootcamp

Tuesday, April 22nd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Inchworms
30 seconds Chest Stretch per side
30 seconds Prayer Stretch
30 Second Hamstring Stretch
30 Second Hip Flexor Stretch
Movement Prep:
60 Seconds Row
10 Empty Bar Deadlifts
10 Sit UPS
10 Deadlifts at a Light Weight
10 Hanging Leg Raises or Scaled Equivalent
10 Deadlifts at a Heavier Weight
10 Toes to Bar or Scaled Equivalent

WOD

Workout Format

15 Minute AMRAP

Competitive

1000M Row
15 Deadlifts (205/145)
10 Toes to Bar

Performance

800M Row
15 Deadlifts (155/110)
10 Hanging Leg Raises

Lifestyle

4 Minutes Row
15 Deadlifts
10 Hanging Knee Raises or Scaled Equivalent

Bench Press

Sets x Reps: Perform sets of 3-5 reps until you build to 75% of your 1 rep max, then perform an AMRAP in 15-20 minutes
Coaching Notes: Do not take the AMRAP set to true failure, if you are unsure about your ability ask for a spotter.

Notes

Form: Maintain a Rigid Core on the Deadlifts, Be Careful Not to Rush and Compromise Your Lower Back.
Stimulus: This Is a Full Body Strength and Conditioning Workout. You Should Be Able to Move Fairly Easily Through the First Round, but Break Up the Following Rounds.

Strength

Monday, April 21st, 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 @ 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.

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.

Gymnastics

Monday, April 21th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Alternating Lunges with a Twist
30 seconds Alternating Groiners
30 seconds Hip Flexor Stretch per side
30 seconds Prayer Stretch
30 seconds Calf Stretch
30 seconds Wrist Stretch
30 seconds Bodyweight Squat

Movement Prep:
10 Inchworm
8 Push up
6 Pike push up
4 Handstand push up
10 Scap pull up
8 Ring row
4 Pull up
16 Lunges
10 Assisted single leg squats
6 Single leg squats

WOD

Workout Format

EMOM 15

Competitive

Minute 1: 4 Strict Handstand Push Ups
Minute 2: 5 Strict Pull-Ups
Minute 3: 12 Alternating Pistols

Performance

Minute 1: 8 Pike Push Ups (box or floor)
Minute 2: 10 Feet-Elevated Ring Rows or Band-Assisted Pull-Ups
Minute 3: 12 Alternating DB Lunges (35/25)

Lifestyle

Minute 1: 10 Tricep Push Ups
Minute 2: 10 Ring Rows
Minute 3: 12 Lunges

Back Squat

Perform Sets of 3-5 Reps Until You Build to 75% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the AMRAP Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters.

Notes

Coaching Notes:
Form: Maintain a Rigid Core on the Push UPS, Try Your Best to Keep Your Heel on the Floor During the Single Leg Squat.
Stimulus: This Is a High Skill/Strength Gymnastics Workout. It’s Important to Scale to a Level Where You Can Perform Good Technique While Still Pushing the Limits of Your Work Capacity.

Gymnastics

Sunday, April 20th, 2025 – Gymnastics

Warm Up (5 minutes)

Jumping jacks (1 min)
Wall walks (3 reps)
Shoulder dislocates with PVC (2 sets of 10 reps)

Warm Up (5 minutes)

Banded monster walks (2 sets of 10 steps forward/back)
World’s Greatest Stretch (1 min per side)
Standing hip circles (1 min per leg)

Main Work (35 minutes)

Z Press with barbell or dumbbells – 4 sets of 6-8 reps
Wall-facing handstand holds – 4 sets of 30-45 sec
Box elevated pike HSPU – 3 sets of 6-8 reps
Seated banded face pulls – 3 sets of 15 reps
Scapular pull-ups – 4 sets of 10 reps

Main Work (35 minutes)

Barbell Romanian Deadlifts – 4 sets of 8-10 reps
GHD sit-ups – 3 sets of 12 reps
Sled pushes or heavy prowler drive – 3 sets of 20 meters
Reverse lunges with dumbbells – 3 sets of 12 reps (6 per leg)
Side-lying clamshells with band – 3 sets of 15 reps per side

WOD (20 minutes)

4 Rounds for time:
15 Toes-to-Bar
20 Walking Lunges (10 per leg)
15 Russian Kettlebell Swings (heavy)
10 Burpees

Bootcamp

Friday, April 18th, 2025 - Easter Holiday Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch per side
30 seconds Hip Flexor Stretch per side
Movement Prep:
10 Air Squats
10 Sit-ups
10 Step-ups
10 Push-ups
5 Burpees

WOD

Workout Format

45 Minute AMRAP
Teams of 4 – 2 work / 2 rest – switch as needed

Competitive

400m Run
100 Air Squats
80 Sit-ups
60 Alternating Step-ups (24/20)
40 Push-ups
20 Burpees

Performance

400m Run in Pairs
80 Air Squats
60 Sit-ups
60 Step-ups (20/20)
30 Knee Push-ups
20 Burpees

Lifestyle

200m Run or 100m Fast Walk
80 Air Squats
60 Crunches
60 Step-ups
30 Elevated Push-ups
20 No Push-up Burpees

Notes

Form
Stay tight through the core on squats and push-ups.
Switch before failure. Keep reps snappy.
Keep moving ; don’t burn out early.
Stimulus
Team grinder with steady pacing. Built-in rest allows intensity from each pair.

Bootcamp

Thursday, April 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility::
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch
30 seconds Inchworms
30 seconds PVC Arm Rotations
30 seconds PVC Snatch Balance

Movement Prep:
2 Rounds
30 seconds row
30 seconds bike
3 Wall walks
10 Snatch grip deadlifts
8 snatch grip high pulls
6 power snatches

Strength

Deadlift
Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 72.5% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set.

WOD

Workout Format

EMOM 24 Minutes

Competitive

Minute 1: 12/10 Cal Row
Minute 2: 3 Wall Walks
Minute 3: 10/8 Echo bike
Minute 4: 6 Barbell Snatch (95/65)

Performance

Minute 1: 10/8 Cal Row
Minute 2: 3 Scaled Wall Walks
Minute 3: 8/6 Echo bike
Minute 4: 6 Barbell Snatch (75/50)

Lifestyle

Minute 1: 30 seconds Row
Minute 2: 3 Inchworms
Minute 3: 30 seconds Echo bike
Minute 4: 6 Barbell Snatch

Notes

Form: Prioritize Form Over Intensity. Keep the Bar Close On the Snatches.
Stimulus: This Is an EMOM That Will Help Build Capacity Under Fatigue for Handstand Walks and Snatches.

Strength

Wednesday, April 16th, 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 @ 80% 1 Rep Max / Rest 2 minutes
Set 2: 6 reps @ 70% 1 Rep Max / Rest 2 minutes
Set 3: 8 reps @ 60% 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 16th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility::
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Calf Stretch per side
30 seconds Alternating Sweeper Stretch
30 seconds Wrist Stretch per side
Movement Prep:
2 Rounds
Run or Row for 30 seconds
5 Box Get Overs
10 Squats to Med Ball
10 Med Ball Goblet Squats

WOD

Workout Format

For Time In Pairs ~ 3 Rounds

Competitive

800m run together (if raining split 1600m row)
20 box get overs split (40”)
40 goblet squats split (50/35)

Performance

800m run together (if raining split 1600m row)
20 box get overs split (40”)
40 goblet squats split (35/25)

Lifestyle

800m run together (if raining split 1200m row)
20 box get overs split (30”)
40 goblet squats split

Notes

Form: Use Your Upper Body to Help Get Over the Box, Landing Your Feet or Knees on Top.
Stimulus: This Is a Remix of the Workouts From the Mayhem Classic, Have Fun With It!

Bootcamp

Tuesday, April 15th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Inchworms
30 seconds Chest Stretch per side
30 seconds Prayer Stretch

Movement Prep:
10 Scap Pull Up
10 Scap Push Up
30 seconds Mountain Climbers
10 DB Bench Press
5 Pull Up
10 Sit Up

WOD

Workout Format

15 Minute AMRAP

Competitive

20 Pull ups
20 Double DB Bench Press
20 Sit ups

Performance

20 Jumping Pull ups
20 Double DB Bench Press
20 Sit ups

Lifestyle

20 Ring Rows
20 Double DB Bench Press
20 Crunches

Bench Press

Sets x Reps: Perform sets of 3-5 reps until you build to 72.5% of your 1 rep max, then perform an AMRAP in 15-20 minutes
Coaching Notes: Do not take the AMRAP set to true failure, if you are unsure about your ability ask for a spotter. Rest the remainder of the 15-20 minutes to allow for recovery before the MetCon.

Notes

Form: Be careful to get your chin over the bar on pull ups, touch your chest with the DB’s on the bench, and move through a full range of motion on the sit-ups with shoulders passing the hip line.
Stimulus: This is an upper body muscle endurance workout. Push to do big sets and take rest before you hit failure.

Strength

Monday, April 14th, 2025 – Squat Sesh

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 @ 80% 1 Rep Max / Rest 2 minutes
Set 2: 6 reps @ 70% 1 Rep Max / Rest 2 minutes
Set 3: 8 reps @ 60% 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 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility:
30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Bodyweight Alternating Lunges with a Twist
30 seconds Alternating Groiners
30 seconds Hip Flexor Stretch per side
30 seconds Prayer Stretch
30 seconds PVC Front Rack Mobilization
30 seconds Bodyweight Squat

Movement Prep:
10 Squat to Med Ball
10 Med Ball Thruster
10 DB Thruster
10 Burpees

WOD

Workout Format

27-21-15-9

Competitive

Double DB Thrusters (35/25)
Burpees over DB

Performance

Double DB Thrusters (25/15)
Burpees over DB

Lifestyle

Double DB Thrusters
No Push Up Burpees Over DB

Back Squat

Perform Sets of 3-5 Reps Until You Build to 72.5% of Your 1 Rep Max, Then Perform An AMRAP in 15-20 Minutes
Coaching Notes: Do Not Take the AMRAP Set to True Failure, if You Are Unsure About Your Ability Ask for Spotters. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

Notes

Coaching Notes:
Form: Maintain a rigid core during the burpees to minimize stress on the lower back.
Stimulus: This is a classic functional fitness couplet, move smoothly and push your work capacity.

Gymnastics

Sunday, April 13th, 2025 – Gymnastics

Skill Work (50 minutes)

Strict dumbbell press – 3 sets of 8-10 reps
Handstand holds – 3 sets of 30-45 sec
Handstand Push-up negatives – 3 sets of 5 reps
Ring rows – 3 sets of 10-12 reps
Lateral raises with dumbbells – 3 sets of 12 reps

Skill Work (50 minutes)

Hip thrusts with barbell – 3 sets of 10 reps
Hanging leg raises – 3 sets of 12 reps
Heavy kettlebell swings – 3 sets of 15 reps
Weighted step-ups – 3 sets of 10 reps per leg
Hip abductions with band – 3 sets of 15 reps

WOD

Workout Format

AMRAP 12 min:
5 Toes To Bar
10 Pull-ups
15 Kettlebell Swings
12/15 Calorie Row

Warm Up (5 minutes)

Arm circles (2 min)
Pike push-ups (2 sets of 10 reps)
Band pull-aparts (2 sets of 15 reps)

Warm Up (5 minutes)

Glute bridges (2 sets of 15 reps)
Dead bugs (2 sets of 10 reps per side)
Hip mobility (2 min)

Strength

Sunday, April 13th, 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

Sets x Reps: Build to a heavy set of 2 reps.

Coaching Notes: Warm up with progressively heavier sets doing 1-5 reps before the working sets.

Strength

Saturday, April 12th, 2025 - Lift Off 5.0

BARBELL WARM UP: 10 MINUTES

Complete the below with the empty bar.
A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thruster
B) 3 sets: 3 Muscle Clean + 3 Tall Clean
C) 3 sets: 4 RDL w/ deadlift grip
D) 3 Sets: 5 Back Squats

LIFT WARM UP

COMPLETE EACH MOVEMENT W/ EMOM3/EMOM5 OR 1:00 EFFORT + 1:00 REST
A) Thruster from rack:
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Thruster
B) Clean
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Clean
C) Deadlift
1st set: 2 @ 70%
2nd set: 2 @ 75%
3rd set: 2@ 80%
4th set: 2 @ OPTIONAL WEIGHT
5th set: 2 @ OPTIONAL WEIGHT
% of Deadlift
D) Back Squat
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ OPTIONAL WEIGHT
5th set: 3 @ OPTIONAL WEIGHT
WORKOUT- Athletes will have 3x 1:00min. attempts + 1:30min. rest between each attempt to establish a max lift of the below movements. There will be a 5:00min. transition period between each movement.
NOTE: If an athlete fails an attempt and time is remaining in the 1:00min. clock, the athlete can choose to try for a 2nd time or wait until the next attempt.
Successful attempts are when the movement is completely executed by the athlete. Failed attempts are when an athlete fails to complete the entire movement.
A) 1RM Thruster from Rack
5:00MIN. Transition
B) 1RM Clean
5:00min. transition
C) 2RM Deadlift
5:00min. transition
D) 3RM Back Squat
AND DENN…. #SNACKS

Strength

Friday, April 11th, 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

Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.

Bootcamp

Friday, April 11th, 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 Ankle Stretch per side
30 seconds Prayer Stretch
30 seconds Bodyweight Squat Hold
30 seconds Wall Ball Squat Clean and Press
30 seconds Band Good Morning

Movement Prep:
2 Rounds
10 Empty Bar Deadlift
6 Single Arm Dumbbell Deadlift per side
6 Single Arm Dumbbell Snatch per side
30 seconds Echo Bike

WOD

Workout Format

4 Rounds for Time

Competitive

12 Dumbell Snatches (50/35)
18/14 Cal Echo Bike
24 Wall Balls (20/14)

Performance

12 Dumbell Snatches (35/25)
15/12 Cal Echo Bike
24 Wall Balls (14/10)

Lifestyle

12 Dumbell Snatches
1 minutes Echo Bike
24 Wall Balls Thrusters

Deadlift

Sets X Reps: Perform Sets of 3-5 Reps Until You Build to 70% of Your 1 Rep Max, Then Perform an Amrap in 15-20 Minutes
Coaching Notes: Prioritize Form, if You Feel the Technique Start to Break Down Stop Your Set. Rest the Remainder of the 15-20 Minutes to Allow for Recovery Before the Metcon.

Notes

Form: Keep your head up during the DB snatches, and squat as low as possible during the wall ball.
Stimulus: This is a strength and conditioning workout, mixing both upper and lower body movements.