WODs | Raise the Bar Fitness

Flash

Wednesday, February 12th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
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
Air Squats X 10 Reps
Alternating Lunges X 10 Reps
Push-Ups X 10 Reps
-Into-
30 Seconds Echo Bike
30 Seconds Rowing

WOD

Workout Format

In Teams of 4 ~ For Reps ~ 30 Minutes

Competitive

1000 Cals Echo Bike
1000 Cals Rower

Performance

1000 Cals Echo Bike
1000 Cals Rower

Lifestyle

In Teams of 4 Alternate Machines
Max Cals Echo Bike
Max Cals Rower

Bootcamp

Wednesday, February 12th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
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
Air Squats X 10 Reps
Alternating Lunges X 10 Reps
Push-Ups X 10 Reps
-Into-
30 Seconds Echo Bike
30 Seconds Rowing

WOD

Workout Format

In Teams of 4 ~ For Reps ~ 30 Minutes

Competitive

1000 Cals Echo Bike
1000 Cals Rower

Performance

1000 Cals Echo Bike
1000 Cals Rower

Lifestyle

In Teams of 4 Alternate Machines
Max Cals Echo Bike
Max Cals Rower

Flash

Tuesday, February 11th, 2025 - Flash Class

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
Cat Cow X 30 Seconds
Quadruped Hip Circles X 30 Seconds
Movement Prep
Double Under Attempts X 30 Seconds
Inchworms X 5 Reps
Scaled Wall Walk X 3 Reps
Wall Walk or Equivalent X 3 Reps
Push-Ups X 10 Reps
Overhead Dumbbell Lunges X 10 Rep per Side

WOD

Workout Format

For Time

Competitive

50 Double Unders
5 Wall Walks
25 Hand Release Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Hand Release Push-Ups
5 Wall Walks
50 Double Unders

Performance

50 Double Unders or 85 Single Unders
5 Scaled Wall Walks
25 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Elevated Push-Ups
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders

Lifestyle

50 Single Unders
5 Inchworms
20 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
20 Elevated Push-Ups
5 Inchworms
50 Single Unders

Bench Press

Every 2:15 on the Minute X 3 Sets
1-5 Reps @ 95% 1RM

Bootcamp

Tuesday, February 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
Cat Cow X 30 Seconds
Quadruped Hip Circles X 30 Seconds
Movement Prep
Double Under Attempts X 30 Seconds
Inchworms X 5 Reps
Scaled Wall Walk X 3 Reps
Wall Walk or Equivalent X 3 Reps
Push-Ups X 10 Reps
Overhead Dumbbell Lunges X 10 Rep per Side

WOD

Workout Format

For Time

Competitive

50 Double Unders
5 Wall Walks
25 Hand Release Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Hand Release Push-Ups
5 Wall Walks
50 Double Unders

Performance

50 Double Unders or 85 Single Unders
5 Scaled Wall Walks
25 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
25 Elevated Push-Ups
5 Scaled Wall Walks
50 Double Unders or 85 Single Unders

Lifestyle

50 Single Unders
5 Inchworms
20 Elevated Push-Ups
25FT Single Arm Overhead Dumbbell Lunge
20 Elevated Push-Ups
5 Inchworms
50 Single Unders

Bench Press

Every 2:15 on the Minute X 3 Sets
1-5 Reps @ 95% 1RM
Push-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps

Strength

Monday, February 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
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
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 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Weighted Box Step-up 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Goblet Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Hollow Hold Flutter Kicks 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Flash

Monday, February 10th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
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
Wall Ball Thrusters X 10 Reps
Empty Bar Hang Power Snatch X 10 Reps
Empty Bar Thrusters X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

For Time

Competitive

30-20-10
Wallballs (20/14)
Hang Power Snatch (75/55)
Right Into…
15-10-5 Thrusters (95/65)
9-6-3 Pull-Ups

Performance

30-20-10
Wallballs (14/10)
Hang Power Snatch (45/35)
Right Into…
15-10-5 Thrusters (45/35)
9-6-3 Jumping Pull-Ups

Lifestyle

30-20-10
Wallballs
Hang Power Snatch
Right Into…
15-10-5 Thrusters
9-6-3 Ring Row

Bootcamp

Monday, February 10th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
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
Wall Ball Thrusters X 10 Reps
Empty Bar Hang Power Snatch X 10 Reps
Empty Bar Thrusters X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
1-5 Reps @ 95% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

For Time

Competitive

30-20-10
Wallballs (20/14)
Hang Power Snatch (75/55)
Right Into…
15-10-5 Thrusters (95/65)
9-6-3 Pull-Ups

Performance

30-20-10
Wallballs (14/10)
Hang Power Snatch (45/35)
Right Into…
15-10-5 Thrusters (45/35)
9-6-3 Jumping Pull-Ups

Lifestyle

30-20-10
Wallballs
Hang Power Snatch
Right Into…
15-10-5 Thrusters
9-6-3 Ring Row

Gymnastics

Sunday, February 9th, 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: Technique and Strengthening
Assisted Pull-ups with band – 3 sets of 6-8 reps
Ring Pull-ups (if possible) – 3 sets of 4-6 reps
Negative Pull-ups – 3 sets of 5 reps (lower as slowly as possible, count 3-5 seconds during the descent)
Ring Rows – 3 sets of 8-10 reps (as a progression before the pull-up).
Part 2: Strength and Conditioning
WOD 1 (AMRAP 10 minutes):
5 Pull-ups (or assisted pull-ups)
10 Kettlebell Swings
15 Sit-ups
Core Work (L-sit hold) – 3 sets of 20-30 seconds.

Strength

Sunday, February 9th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 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 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, February 8th, 2025 - Olympic Weightlifting 204.2

C&J Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Clean + 2 Front Squat + 3 Tall Clean

C&J Prep Work

1:30 EFFORT + 1:00 REST PER SET
Perform each set as 1 Clean + 1 Split Jerk
1st set: 55%
2nd set: 60%
3rd set: 65%
% of C&J

C&J: ESTABLISH MAX 1 CLEAN + 1 SPLIT JERK

1:30 EFFORT + 1:00 PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
5th set: 90%
6th set: 95%
7th set: …
8th set: …
9th set: …
% of C&J

Olympic Weightlifting

Saturday, February 8th, 2025 - Olympic Weightlifting 204.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Snatch Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 5 Snatch Segment Deadlift w/ 2s pause @ knee + 5 Muscle Snatch
B) 3 sets: 3 Tall Snatch + 2 OHS

Snatch Prep Work: SNATCH SINGLES

1:30 EFFORT + 1:00 REST PER SET
1st set: 55%
2nd set: 60%
3rd set: 65%
% of Snatch

Snatch: ESTABLISH A 1RM SNATCH

1:30 EFFORT + 1:00 REST PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
5th set: 90%
6th set: 95%
7th set: …
8th set: …
9th set: …
% of Snatch
REST 10:00: #SNACKS #HYDRATE

Strength

Friday, February 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 Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
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) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) 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.

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 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Flash

Friday, February 7th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds
2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm

WOD

Workout Format

AMRAP 15

Competitive

15 Hang Cleans (95/65)
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike

Performance

15 Hang Cleans (75/50)
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike

Lifestyle

15 Hang Cleans
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike

Bootcamp

Friday, February 7th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Circles X 30 Seco
PVC Pass Through X 30 Seconds
Leg Swings X 30 Seconds per Side
Cat Cow X 30 Seconds
Alternating Lunge With a Twist X 30 Seconds
Band Deadlifts X 30 Seconds
2 Rounds
PVC Deadlifts X 10
PVC Hang Cleans X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Plank Hold X 30 Seconds
Toes to Bar or Scaled Equivalent X 5
Air Bike X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 75% 1 Rm
5 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

AMRAP 15

Competitive

15 Hang Cleans (95/65)
15 Push-Ups
15 Toes to Bar
15/12 Cal Air Bike

Performance

15 Hang Cleans (75/50)
10 Push-Ups
15 Hanging Leg Raises
10/7 Cal Air Bike

Lifestyle

15 Hang Cleans
10 Elevated or Knee Push-Ups
15 Hanging Knee Raises or Lying Leg Raises
10/7 Cal Air Bike

Flash

Thursday, February 6th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8

Strength

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

For Time

Competitive

15-9-3
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)

Performance

15-9-3
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS

Lifestyle

15-9-3
No Push-up Burpee
21-15-9
Box Step UPS

Bootcamp

Thursday, February 6th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Inchworms With a Push-up X 30 Seconds
Standing Calf Raises X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
Burpee X 10
Double Db Burpee X 5
Box Step-up X 16
Box Jumps X 8

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

For Time

Competitive

15-9-3
Double Db Burpee (35/25)
21-15-9
Box Jumps (24/20)

Performance

15-9-3
Double Db Burpee (25/15)
21-15-9
Box Jumps or Step UPS

Lifestyle

15-9-3
No Push-up Burpee
21-15-9
Box Step UPS

Flash

Wednesday, February 5th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps

WOD

Workout Format

In Teams of 4 ~ For Reps ~ 30 Minutes

Competitive

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops

Performance

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops

Lifestyle

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops

Bootcamp

Wednesday, February 5th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Alternating Lunges With a Twist X 30 Seconds
Arm Circles X 30 Seconds
Alternating Lunge With a Overhead Reach X 30 Seconds
Bodyweight Squats X 30 Seconds
Band Good Mornings X 30 Seconds
Movement Prep
2 Rounds
Shuttle Runs X 5 Reps
Plate Ground to Overhead X 10 Reps
Plate Hops X 15 Reps

WOD

Workout Format

In Teams of 4 ~ For Reps ~ 30 Minutes

Competitive

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (35/25)
40 Plate Hops

Performance

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead (25/15)
40 Plate Hops

Lifestyle

2 Partners Shuttle Run for as Many Reps as Possible
2 Partners Complete:
3 Rounds Split Work
20 Plate Ground to Overhead
30 Plate Hops

Strength

Wednesday, February 5th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

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 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 70% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 80% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 90% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Flash

Tuesday, February 4th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Seconds
Cat Cow X 30 Seconds
PVC Pass Throughs X 30 Seconds
Wall Chest Stretch 30 Seconds per Side
Scapular Push-Ups X 30 Seconds
Leg Swings X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Movement Prep
Pike Push-Ups X 5
Wall Walks X 3
Handstand Kick-Ups X 5
Sit-Ups X 10
Russian Twists X 15
Rowing X 1 Minute
Handstand Push-Ups or Scaled Equivalent X 5

WOD

Workout Format

AMRAP 15 Minutes

Competitive

10 Handstand Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike

Performance

13 Hand Release Push-Ups
30 Sit-Ups
500/400M Row - 30/24 Cal Echo Bike

Lifestyle

10 Elevated or Knee Push-Ups
20 Sit-Ups
400/300M Row - 24/18 Cal Echo Bike

Push Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps