Workouts | Raise the Bar Fitness

General

Saturday, April 20th, 2024 - OLY Foundations Day 165

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Light KB OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E1:30MOM5
3x Snatch
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch
Snatch Balance w/ 2s pause in catch
E1:30MOM5
1st set: 3x 65%
2nd set: 3x 70%
3rd set: 3x 75%
4th set: 2x 80%
5th set: 2x 85%
% of Snatch

Bootcamp

Friday, April 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3
Every 1:30 on the Minute X 3 Rounds
6 Front Squats @ Moderate Weight

WOD

Workout Format

AMRAP 15

Competitive

12 Thrusters (95/65)
25/19 Cal Row

Performance

12 Thrusters (65/45)
20/15 Cal Row

Lifestyle

10 Thrusters
1:30 Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row

Strength

Friday, April 19th, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Alternating Scorpion Stretch
Squat Warm-up
15 Empty Bar Deadlift / Rest as Needed
8 Deadlift @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Deadlift @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Deadlift @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Deadlift @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

Deadlift
1) Band Hamstring Curls 3 Sets X 15 Reps / Rest 90-120 Seconds
2) Heel Elevated Goblet Squats 3 Sets X 10 Reps / Rest 90-120 Seconds
3) Hollow Hold 3 Sets X 45 Seconds / Rest 90-120 Seconds

Deadlift

1 Sets X 2 Reps @ 92% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 87% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Flash

Friday, April 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3

WOD

Workout Format

AMRAP 15

Competitive

12 Thrusters (95/65)
25/19 Cal Row

Performance

12 Thrusters (65/45)
20/15 Cal Row

Lifestyle

10 Thrusters
1:30 Row

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats
3 Push Press
3 Thrusters
20 Second Row

Bootcamp

Thursday, April 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute
In 10 Minutes Complete @ Light Weight
15 Touch and Go Clean and Jerks / Rest 1 Minute
12 Touch and Go Clean and Jerks / Rest 1 Minute
9 Touch and Go Clean and Jerks / Rest 1 Minute

WOD

Workout Format

In Pairs ~ Split Reps (For Time)
20-18-16-14-12-10-8-6-4

Competitive

Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees

Performance

Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)

Lifestyle

Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike

Flash

Thursday, April 18th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Band Rows
Band Bicep Curls
Plank Hold

Strength

In 10 Minutes Complete @ Light Weight
15 Touch and Go Snatches / Rest 1 Minute
12 Touch and Go Snatches / Rest 1 Minute
9 Touch and Go Snatches / Rest 1 Minute

WOD

Workout Format

In Pairs Split Reps for Time
20-18-16-14-12-10-8-6-4

Competitive

Hang Cleans (115/85)
Bike Cals
Ab Roll Outs With Barbell From the Knees

Performance

Hang Cleans (95/65)
Bike Cals
Ab Roll Outs With Barbell From the Knees (Do Not Need to Full Extend)

Lifestyle

Hang Cleans (95/65)
Bike Cals
High Plank Reach Barbell Taps

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2-3 Rounds
3 Hang Cleans Build Weight
Ab Roll Outs With Barbell From the Knees
20 Second Air Bike

Bootcamp

Wednesday, April 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format

For Time (15 Minute Time Cap)

Competitive

100 Burpee Box Jump Overs

Performance

100 Burpee Box Step Overs

Lifestyle

75 Elevated Burpee Box Step Overs

Conditioning Warm-Up

5 Minutes to Do Wod Warm-up and Prepare
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump

Strength

Wednesday, April 17th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Elevated Push-Ups

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

1 Sets X 3 Reps @ 88% 1 Rm / Rest 2-4 Minutes
1 Sets X 3 Reps @ 83% 1 Rm / Rest 2-4 Minutes
2 Sets X 3 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessory

1) Deficit Push-Ups 3 Sets X 10 Reps / Rest 90 Seconds
2) Db Row 3 Sets X 15 Reps / Rest 90 Seconds
3) Db Skull Crushers 3 Sets X 10 Reps / Rest 60 Seconds

Flash

Wednesday, April 17th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps

Strength

Barbell Power Rows
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

WOD

Workout Format

15 Minute Time Cap

Competitive

100 Burpee Box Jump Overs

Performance

75 Elevated Burpee Box Step Overs

Lifestyle

4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump

Bootcamp

Tuesday, April 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

WOD

Workout Format

3 Rounds For Time (25 Minute Time Cap)

Competitive

3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups

Performance

3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups

Lifestyle

3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows

Push Press

In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up

Flash

Tuesday, April 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Assisted Squats
Sit-Ups

WOD

Workout Format

4 Rounds for Time ~ In Pairs ~ You Go, I Go ~ 20 Minute Time Cap

Competitive

3 Rounds for Time in a Weight Vest (25 Mintue Time Cap)
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time No Vest
30 Knees to Chest
26 Lunges
21 Push-Ups
16 Pull-Ups

Performance

3 Rounds for Time
30 Knees to Chest
26 Lunges
21 Elevated Push-Ups
16 Pull-Ups
-Into-
3 Rounds for Time
30 Knees Raises
26 Lunges
21 Elevated Push-Ups
16 Jumping Pull-Ups

Lifestyle

3 Rounds for Time
30 Knees Raises
26 Assisted Lunges
21 Elevated Push-Ups
16 Ring Rows
-Into-
3 Rounds for Time
20 Knees Raises
16 Assisted Lunges
12 Elevated Push-Ups
8 Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Round
5 Knees to Chest
6 Lunges
5 Push-Ups
3 Pull-Ups
1 Round in a Vest
5 Knees to Chest
6 Lunges
3 Push-Ups
1 Pull-up

Bootcamp

Monday, April 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Dynamic Squats
Lying Leg Raises
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
Every Minute on the Minute X 3 Rounds
15 KB Swings

WOD

Workout Format

8 Rounds For Time (16 Minute Time Cap)

Competitive

6 Thrusters (95/65)
16 Sit-Ups
26 Double Unders

Performance

6 Thrusters (65/45)
16 Sit-Ups
26 Double Unders or 45 Single Unders

Lifestyle

6 Rounds for Time
6 Thrusters
16 Crunches
26 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders

Strength

Monday, April 15th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

1 Sets X 2 Reps @ 92% 1 Rm / Rest 2-4 Minutes
1 Sets X 2 Reps @ 87% 1 Rm / Rest 2-4 Minutes
2 Sets X 2 Reps @ 70% 1 Rm / Rest 2-4 Minutes

Accessory

1) KB Deadlifts 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Split Squats 3 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Dead Hang 3 Sets X 45 Seconds / Rest 90-120 Seconds

Flash

Monday, April 15th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Dynamic Squats
Lying Leg Raises
Calf Raises
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats

WOD

Workout Format

8 Rounds For Time (16 Minute Time Cap)

Competitive

6 Thrusters (95/65)
16 Sit-Ups
26 Double Unders

Performance

6 Thrusters (65/45)
16 Sit-Ups
26 Double Unders or 45 Single Unders

Lifestyle

6 Rounds for Time
6 Thrusters
16 Crunches
26 Single Unders

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
3 Front Squats
3 Push Press
3 Thrusters
5 Sit-Ups
15 Double Unders

Strength

Sunday, April 14th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
20 Seconds of Work / 5 Seconds of Rest X 2 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press
Strict Press Warm-up
15 Empty Bar Strcit Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

1) Db Arnold Press 3 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pulls 3 Sets X 15 / Rest 90 Seconds
3) Push-Ups 3 Sets X 15 Reps / Rest 60 Seconds

Strict Press

5 Sets X 3 Reps @ 85% 1 Rm / Rest 2-4 Minutes

Bootcamp

Saturday, April 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts

WOD

Workout Format

Teams of 3 ~ AMRAP 25

Competitive

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (50/35)
10 Knees to Chest
Rest 2 Minutes
In Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (50/35)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts

Performance

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (35/25)
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts

Lifestyle

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 No Push-up Burpee Over Db
10 Db Snatches
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing No Push-up Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing No Pish-up Burpees
60 Db Goblet Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpees
3 Db Deadlifts
3 Db Clean and Jerk
3 Db Snatches
3 Knees to Chest
200M Run

Strength

Saturday, April 13th, 2024 - ATS Day 96

Clean Warm Up: 10 minutes

A) 3 sets: 5 Mid-Thigh Muscle Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 3 Tall Clean + 1 Push Jerk + 1 Split Jerk
w/ empty bar

C&J Complex

E1:30MOM5
1 Hang Clean + 1 Clean + 1 Front Squat + 1 Split Jerk
Total of 4 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J

Front Squat

E2:00MOM5
1st set: 4x 75%
2nd set: 2x 80%
3rd set: 2x 85%
4th set: 1x 90%
5th set: 1x 95%
% of Front Squat

Strength

Saturday, April 13th, 2024 - OLY Foundations Day 164

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front/Back Rack Floss
10x Light KB OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 5 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets: 3 Dip Power Snatch + 3 OHS
w/ empty bar

Snatch Work

E1:30MOM5
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Snatch + 1 OHS
Total of 4 reps per set
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch
Snatch Balance w/ 2s pause in catch
E1:30MOM5
3x
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Snatch

Bootcamp

Friday, April 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)
-Into-
3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight

Strength

Deadlift
Every 1:15 Minutes on the Minute X 5 Rounds
3 Deadlifts @ Light Weight, Move It as Fast as Possible or Work on Technique

WOD

Workout Format

15 Minutes

Competitive

10-8-6-4
Deadlift (115/80)
Clean (115/80)
Shoulder to Overhead (115/80)
-Into-
Build to Heavy 2 Rep Thruster

Performance

10-8-6-4
Deadlift (95/65)
Clean (95/65)
Shoulder to Overhead (95/65)
-Into-
Build to Heavy 2 Rep Thruster

Lifestyle

10-8-6-4
Deadlift
Clean
Shoulder to Overhead
-Into-
Build to Heavy 2 Rep Thruster

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
5 Deadlifts
5 Cleans
2 Push Press
2 Push Jerks
2 Split Jerks

Strength

Friday, April 12th, 2024 – Deadlift

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Alternating Scorpion Stretch
Squat Warm-up
15 Empty Bar Deadlift / Rest as Needed
8 Deadlift @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Deadlift @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Deadlift @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Deadlift @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Deadlift @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Accessory

Deadlift
1) Barbell Romanian Deadlifts 3 Sets X 10 Reps / Rest 90-120 Seconds
2) Front Squat 3 Sets X 12 Reps / Rest 90-120 Seconds
3) Russian Twist 3 Sets X 45 Seconds / Rest 90-120 Seconds

Deadlift

5 Sets X 2 Reps @ 83% 1 Rm / Rest 2-4 Minutes