WODs | Raise the Bar Fitness

Bootcamp

Friday, March 7th, 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 25.2
12 Minute Time Cap

Competitive

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

Performance

21 jumping pull-ups
42 double-unders or 84 singles
21 thrusters (65/45)
18 pull-ups
36 double-unders or 72 singles
18 thrusters (85/55)
15 chest-to-bar pull-ups
30 double-unders or 60 singles
15 thrusters (105/65)

Lifestyle

21 ring rows
84 singles
21 thrusters
18 jumping pull-ups
72 singles
18 thrusters
15 jumping chest-to-bar pull-ups
60 singles
15 thrusters

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 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

Bootcamp

Thursday, March 6th, 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
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
KB Deadlift X 10 Reps
KB Dead Stop Swings X 10 Reps
KB Swings X 5 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

WOD

Workout Format

8 Minute AMRAP

Competitive

10 Wall Balls (20/14)
15 KB Swings (50/35)

Performance

10 Wall Balls (14/10)
15 KB Swings (35/25)

Lifestyle

10 Wall Balls
15 KB Swings

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Strength

Wednesday, March 5th, 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 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

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 5th, 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
Kip Swings X 30 Seconds
Hanging Leg Raises X 10 Reps
Toes to Bar X 5 Reps
Row X 30 Seconds
Skip X 30 Seconds
Double Under Attempts X 20 Seconds

WOD

Workout Format

3 Rounds Each With a Partner Switching Each Round

Competitive

Pa) 1000M Row
Pb) 20 Toes to Bar & 75 Double Unders

Performance

Pa) 850M Row
Pb) 30 Leg Raises & 30 Double Unders or Attempts or 75 Singles

Lifestyle

Pa) 750M Row
Pb) 20 Knee Raises & 75 Single Unders

Bootcamp

Tuesday, March 4th, 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 Pull-Ups X 30 Seconds
Movement Prep
Dumbbell Overhead Press X 10 Reps
Dumbbell Front Rack Squat X 10 Reps
Dumbbell Thrusters X 5 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Burpees X 5 Reps

WOD

Workout Format

4 Rounds ~ For Time

Competitive

10 Double Dumbbell Thrusters (35/25)
10 Burpees Over Dumbbell
13/10 Cal Bike
Rest 2 Minutes

Performance

10 Double Dumbbell Thrusters (25/15)
10 Burpees Over Dumbbell
10/8 Cal Bike
Rest 2 Minutes

Lifestyle

10 Double Dumbbell Thrusters
10 No Push-up Burpees Over Dumbbell
30 Seconds Bike
Rest 2 Minutes

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Push Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps

Strength

Monday, March 3rd, 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 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

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 3rd, 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
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Sit-Ups X 10 Reps

WOD

Workout Format

15 Minute AMRAP

Competitive

10 Air Squats
10 Pull-Ups
20 Sit-Ups

Performance

10 Air Squats
10 Feet Elevated Ring Rows
20 Sit-Ups

Lifestyle

10 Air Squats
10 Ring Rows
20 Crunches

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 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

This Is A Full Body Strength Endurance and Conditioning Workout, Members Should Pick a Scale They Can Move Smoothly Through With Limited Breaks

Gymnastics

Sunday, March 2nd, 2025 – Gymnastics

Warm Up (5 minutes)

Band shoulder rotations (1 minute per arm)
Shoulder circles (30 seconds per direction)
Plank (30 seconds)
Dynamic hip openers (1 minute)
Jumping jacks or rope (1 minute)

Main Work (50 minutes)

Part 1: Techniques and Progressions
Assisted Pull-ups with band or Chin-ups – 3 sets of 5-7 reps.
Pull-ups with less resistance band – 3 sets of 4-6 reps.
Kipping Pull-ups – 3 sets of 5 reps with correct technique.
Part 2: Pull-up WODs
WOD 1 (EMOM 7 minutes):
5 Pull-ups (or assisted pull-ups)
10 Lunges
15 Sit-ups
Rest 2 minutes then:
WOD 2 (AMRAP 7 minutes):
5 Push-ups
10 Box Jumps
15 Russian Twists
Core Work (side plank) – 3 sets of 20-30 seconds per side.

Strength

Sunday, March 2nd, 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 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, March 1st, 2025 - Olympic Weightlifting 207.2

Clean Work: 3-Position Clean

E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 80%
5th set: 80%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 4 @ 85%
2nd set: 4 @ 85%
3rd set: 4 @ 85%
% of Clean

Front Squat

E2:30MOM4
1st set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%

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 1st, 2025 - Olympic Weightlifting 207.1

General Warm-Up

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: 70%
2nd set: 75%
Then…
1 Push Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
3rd set: 80%
4th set: 80%
5th set: 80%
% of Push Jerk or Split Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
1 Snatch + 2 OHS
TOTAL 3 REPS PER SET
3rd set: 80%
4th set: 80%
5th set: 80%
% of Snatch

Strength

Friday, February 28th, 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 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Set X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Bootcamp

Friday, February 28th, 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 25.1
AMRAP 15

Competitive

3 lateral burpees over the dumbbell (50/35)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Performance

3 lateral burpees over the dumbbell (35/20)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Lifestyle

3 lateral no push up burpees over the dumbbell (20/10)
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Deadlift

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Bootcamp

Thursday, February 27th, 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
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
2 Rounds
Skipping X 30 Seconds (Do Double the Second Round if Able)
Db High Pull X 10 Reps
Db Snatch X 5 Reps
Sit-Ups X 10 Reps

WOD

Workout Format

15 Minute AMRAP ~ In Pairs

Competitive

100 Double Unders
20 Db Snatches (50/35)
30 Sit-Ups

Performance

100 Double Under Attempts or 200 Single Unders
20 Db Snatches (35/25)
30 Sit-Ups

Lifestyle

100 Single Unders
20 Db Snatches
30 Crunches

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

Notes

This Is a Excellent Workout for Members to Work on Double Unders.
The Other Movements in the Workout Aren’t Incredibly Fatiguing So Encourage Member to Try Working On the Double Under Skill.

Strength

Wednesday, February 26th, 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 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Set X 5 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) 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, February 26th, 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
2 Rounds
Echo Bike X 30 Seconds
Air Squats X 10 Reps
Push-Ups X 10 Reps
Burpee X 5 Reps

WOD

Workout Format

For Time

Competitive

50/40 Cal Air Bike
1 Burpee for Every Second It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees

Performance

40/30 Cal Air Bike
1 Burpee for Every 2 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees

Lifestyle

30/25 Cal Air Bike
1 No Push-up Burpee for Every 3 Seconds It Takes to Finish the Calories
* 1 Minute Rest after the Bike to calculate your burpees

Notes

This Is a Aerobic Workout
Members Should Push to Finish the Calories as Quickly as Possible and Move Through the Burpees Smoothly.

Bootcamp

Tuesday, February 25th, 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 Pull-Ups X 30 Seconds
Movment Prep
2 Rounds
Dumbbell Bench Press X 10 Reps
Forearm Curls X 10 Reps
Walking Lunges X 16 Reps

WOD

Workout Format

4 Rounds ~ For Time

Competitive

25 Db Bench Press (50/35)
60 Seconds Farmer Hold (50/35)
50 Bodyweight Walking Lunges

Performance

25 Db Bench Press (35/25)
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges

Lifestyle

25 Db Bench Press (35/25)
60 Seconds Farmer Hold (35/25)
50 Bodyweight Walking Lunges

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

Push Ups

Every 2:15 on the Minute X 3 Sets
75% of Max Reps

Strength

Monday, February 24th, 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 5 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) 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, February 24th, 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
Empty Bar Hang Power Cleans X 10 Reps
Empty Bar Hang Squat Cleans X 5 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Box Step-up X 8 Reps per Side
Box Jump X 5 Reps

WOD

Workout Format

10 Rounds for Time

Competitive

1 Squat Clean (205/145)
2 Chest to Bar Pull-Ups
4 Box Jumps (30”/24”)

Performance

1 Squat Clean (155/110)
2 Pull-Ups
4 Box Jumps (24”/20”)

Lifestyle

1 Clean
2 Ring Rows
4 Box Jumps

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

Pull-Ups

Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Notes

This Is a Strength and Power Endurance Workout.
Members Should Pick a Heavy but Manageable Load for the Squat Clean and Push Themselves on the Other Two Movements.

Gymnastics

Sunday, February 23rd, 2025 – Gymnastics

Warm Up (5 minutes)

Shoulder rotations (1 minute)
Plank (1 minute)
Wrist rotations and stretches (30 seconds per side)
Jumping jacks or rope (1 minute)

Main Work (50 minutes)

Part 1: Handstand Push-up Progressions
Wall Handstand Holds – 3 sets of 30-40 seconds.
Wall Handstand + Tap Tap – 3 sets of 5-8 reps.
Pike Push-ups – 3 sets of 8-10 reps.
Handstand Hold (practicing balance) – 3 sets of 20-30 seconds.
Part 2: Handstand Push-up WODs
WOD 1 (AMRAP 8 minutes):
5 Handstand Push-ups (or Pike Push-ups)
10 Burpees
15 Sit-ups
Two minute of Rest-Then, (EMOM 7 minutes):
5 Handstand Push-ups
10 Jumping Lunges
15 Mountain Climbers
Core Work (plank holds) – 3 sets of 20-30 seconds.