WODs | Raise the Bar Fitness

Bootcamp

Tuesday, March 18th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Push-Ups X 30 Seconds
Scap Pull-Ups X 30 Seconds
Movement Prep
Ring Rows
Negative Pull Up
Pull Up or Scale
Deadlift X 3 Sets X 8-6-4 (Increase Weight Each Round to About the Starting Weight of the Workout.)
1-2 Minutes of Echo Bike (Slowly Increase Intensity to a Moderate Pace.)

WOD

Workout Format

5 Rounds ~ For Time

Competitive

7 Pull Ups
20/15 Cals Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 225-245-265-285-305 / 155-165-175-185-195

Performance

7 Jumping Pull UPS
17/12 Cals Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 135-155-175-195-215 / 95-105-115-125-135

Lifestyle

7 Ring Rows
14/10 Echo Bike
Before Each Round Perform
5-4-3-2-1
Deadlift @ 45-65-85-105-115 / 35-45-55-65-75

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Pull Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

Stimulus: This Is a Posterior Chain Strength and Cardio Workout. You Should Be Pacing the Pull up and Bikes So You Have Enough Energy to Go Right to Your Deadlift and Maintain Good Form After the First Round.

Strength

Monday, March 17th, 2025 – Squat Sesh

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Box Step UPS 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) KB Swings 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Monday, March 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Bodyweight Squat X 10 Reps
Wall Ball Thrusters X 10 Reps
Band Bicep Curls X 15 Reps
Band Overhead Press X 15 Reps
Db Hang Clean and Press X 10 Reps
Sit-up X 10 Reps

WOD

Workout Format

17 Minute AMRAP

Competitive

20 Wall Balls (20/14)
40 Sit-Ups
20 Single Db Hang Clean and Split Jerk (40/25)

Performance

20 Wall Balls (14/10)
30 Sit-Ups
20 Single Db Hang Clean and Split Jerk (25/15)

Lifestyle

20 Wall Ball Squats
20 Crunches
20 Single Db Hang Clean and Split Jerk

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM
Thruster
Build to a Heavy 7 Reps in 8 Minutes

Notes

Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Feel Confident Doing Higher Reps With at the Beginning.

Gymnastics

Sunday, March 16th, 2025 – Gymnastics

Skill Work (50 minutes)

Phase 1: Strength & Positioning
4x10 Scapular Pull-ups
4x6 Controlled Negatives (slow descent)
4x5 Strict Pull-ups (banded if needed)
Phase 2: Kipping Progression
3x10 Kip Swings
3x5 Kipping Pull-ups
3x3 Butterfly Pull-ups (if applicable)
WOD (20 min) - “Grip Destroyer”
AMRAP 12 min:
6 Pull-ups
9 Box Jump Overs
12 Wall Balls

Warm Up (5 minutes)

2 Rounds
10 Scapular Pull-ups
10 Hollow to Arch Swings
10 Ring Rows

Strength

Sunday, March 16th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Arnold Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Reverse Flys 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, March 15th, 2025 - Olympic Weightlifting 209.2

Paused Clean w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Snatch Pull w/ 2s pause mid-thigh

E2:30MOM3
1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%
% of Snatch

Front Squat

E2:00MOM6
1st set: 4 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 90%
6th set: 1 @ 90%
% of Front Squat

ACCESSORIZE!

A) DEATH MARCH
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with moderate dumbbells, for 20 steps or to 1:00.
B)WEIGHTED PLANK HOLD
3 sets: 1:00 EFFORT + 1:00 REST
Perform movement with a moderate plate, for 1:00 or to failure.

Olympic Weightlifting

Saturday, March 15th, 2025 - Olympic Weightlifting 209.1

General Warm-Up

3 Rounds Not For Time
A) 15 Band Pass-Through
B) 10 Band Single Arm Strict Press
C) 5 Band Good Morning
D) 5 Dynamic Squat Stretch

Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thrusters
B) 3 sets: 3 Snatch Segment Pull (2s At Knee) + 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Clean Segment Pull (2s At Knee) + 3 Muscle Clean + 3 Tall Clean

Thruster from Rack

E1:30MOM5
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Thruster

Snatch Work: Paused Snatch w/ 2s pause in catch

E1:30MOM5
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Strength

Friday, March 14th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Kneeling Inner Thigh Stretch X 20 Seconds per Side
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Dumbbell Romanian Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Farmer Hold 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Bootcamp

Friday, March 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation

Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
Recommended to Perform Each Movement of the Open Workout Starting With and Easy Scale and Building Up to the Workout.

WOD

Workout Format

Crossfit Open 25.3
20 Minute Time Cap

Competitive

5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row

Performance

5 scaled wall walks
50-calorie row
5 wall walks
25 deadlifts (135/85)
5 wall walks
25 cleans (95/65)
5 wall walks
25 snatches (65/45)
5 wall walks
50-calorie row

Lifestyle

5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts (95/75)
5 bear crawls
25 cleans (65/55)
5 bear crawls
25 snatches (45/35)
5 bear crawls
50 strokes on the rower

Deadlift

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
90% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Bootcamp

Thursday, March 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Single Db High Pulls X 10 Reps per Side
Single Db Hang Snatches X 10 Reps per Side
Sit-Ups X 10
Deadhang X 30 Seconds
Scap Pull-Ups X 10 Reps
Hanging Leg Raises X 10 Reps

WOD

Workout Format

3 Rounds
2 Minutes AMRAP / 2 Minute Rest

Competitive

10 Single Dumbbell Hang Snatch (35/25)
10 Hanging Leg Raises

Performance

10 Single Dumbbell Hang Snatch (25/15)
10 Hanging Leg Raises or Knee Raises

Lifestyle

10 Single Dumbbell Hang Snatch
10 Hanging Knee Raises or Lying Knee Tucks

Back Squat

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Notes

Stimulus: This Is High Intensity Intervals, You Should Have Your Equipment Set Up Close Together So You Can Hustle From One Movement to the Next.

Strength

Wednesday, March 12th, 2025 – Bench Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Pull Aparts X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Push-Ups X 10 Reps

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Incline Db Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Bent Over Barbell Rows 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Tricep Overhead Dumbbell Extensions 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Wednesday, March 12th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Movement Prep
Scap Pull-Ups X 10 Reps
Scap Push-Ups X 10 Reps
Alternating Lunges X 10 Reps per Side
Push-Ups X 10 Reps
Mountain Climbers X 20 Seconds
Burpees X 10 Reps

WOD

Workout Format

AMRAP 30 Minutes ~ In Pairs

Competitive

1000M Row
40 Box Step Overs (24/20)
20 Burpees

Performance

800M Row
40 Box Step Overs (24/20)
20 Burpees

Lifestyle

800M Row
40 Box Step Overs
20 No Push-up Burpees

Notes

Stimulus: This Is a Partner Cardio Workout, the Scale of Box Step Overs and Burpees Should Be Easy Enough to Move Quickly With Only Taking Breaks While Your Partner Works

Bootcamp

Tuesday, March 11th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Wrist Rolls X 30 Seconds
Alternating Lunge and Twist X 30 Seconds
Cat Cow X 30 Seconds
Quadriped Hip Circles X 30 Seconds
Scap Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Hang Cleans X 8
Strict Press X 8
Push Press X 8
Push Jerk X 8
Plank X 30 Seconds
Sit-Ups X 8

WOD

Workout Format

5 Rounds ~ For Time

Competitive

10/8 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups

Performance

8/6 Cal Air Bike
20 Hang Clean and Shoulder to Overhead (45/35)
30 Sit-Ups

Lifestyle

8/6 Cal Air Bike
20 Double Dumbbell Hang Clean and Shoulder to Overhead
20 Crunches

Bench Press

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Push Ups

Every 2:15 on the Minute X 3 Sets
90% of Max Reps

Notes

Stimulus: This Is a Classic Chipper Workout, You Should Be Able to Do Large Sets With Breaks When Needed

Strength

Monday, March 10th, 2025 – Squat Sesh

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
2 Rounds
Side Lunges X 10 Reps
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 70% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Walking Lunges 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Hamstring Bias Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Monday, March 10th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Skip X 30 Seconds
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Empty Bar Thrusters X 10 Reps

WOD

Workout Format

12 Minute AMRAP

Competitive

10 Thrusters (95/65)
10 Pull-Ups
30 Double Unders

Performance

10 Thrusters (65/45)
10 Jumping Pull-Ups
30 Double Unders or 50 Single Unders

Lifestyle

10 Thrusters
10 Ring Rows
30 Single Unders

Back Squat

Every 2:15 on the Minute X 3 Sets
1-3 Reps @ 90% 1RM

Pull-Ups

Every 2:15 on the Minute X 3 Sets
90% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

Stimulus: This Is a Full Body Strength and Endurance Workout. You Should Pick a Weight That You Can Consistently Go Unbroken on the Thrusters. Your Pull-up Scale Should Feel Easy at the Beginning

Gymnastics

Sunday, March 9th, 2025 – Gymnastics

Skill Work (50 minutes)

Phase 1: Control & Stability
4 x 30s Wall-Facing Handstand Hold
4 x 6 Wall Walks (controlled descent)
4 x 6 Box Shoulder Taps
Phase 2: Handstand Walk Progression
4 x 5m HS Walk with assistance (spotter or side wall)
4 x 3 Kick Up to Handstand + 2 steps
3 x 10m Freestanding HS Walk (if possible)
3️. WOD - “Inverted Grind”
AMRAP 12 min:
3 Wall Walks
6 Burpees
9m Handstand Walk or Bear Crawl (scaled)
12 Box Jump Overs

Warm Up (5 minutes)

2 Rounds
10 Pike Shoulder Taps
10 Box Walkouts
10-second Handstand Hold against the wall

Strength

Sunday, March 9th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Arnold Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Reverse Flys 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, March 8th, 2025 - Olympic Weightlifting 208.2

Clean Work: 3-Position Clean

E1:30MOM5
1st & 2nd set: 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 75%
2nd set: 80%
Then…
1 Floor + 1 Mid-Hang
TOTAL 2 REPS PER SET
3rd set: 85%
4th set: 85%
5th set: 85%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 3 @ 90%
2nd set: 3 @ 90%
3rd set: 3 @ 90%
% of Clean

Front Squat

E2:30MOM6
1st set: 4 @ 70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 2 @ 85%
% of Front Squat

ACCESSORIZE!

A) DOUBLE DB OVERHEAD CARRY
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with 50 steps or to 1:00.
*Moderate set of dumbbells
B) KB WINDSHIELD WIPERS
3 sets: 1:00 EFFORT + 1:00 REST
Perform movement with a light or moderate set of kettlebells.
TOTAL 15 REPS PER SET

Olympic Weightlifting

Saturday, March 8th, 2025 - Olympic Weightlifting 208.1

3 Rounds: 10-minute cap

A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
D) 10 (5 per leg) Hip CARS

Barbell Warm Up: Perform w/ 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

Jerk Work: Push Jerk + Split Jerk

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

Snatch Work: Snatch + OHS

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

Strength

Friday, March 7th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Kneeling Inner Thigh Stretch X 20 Seconds per Side
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Dumbbell Romanian Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Farmer Hold 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes