Workouts | Raise the Bar Fitness

Bootcamp

Monday, March 25th, 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
Drop Squats
Lying Leg Raises
Band Pull Aparts
-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
For 10 Rounds
40 Seconds Dead Hang / 20 Seconds Rest

WOD

Workout Format

21-15-9 reps for time (15 minute time cap)

Competitive

Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row

Performance

Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row

Lifestyle

Med Ball Squat Cleans
Knees Raises
Row Pulls

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

Strength

Monday, March 25th, 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

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

Accessory

1) Barbell Good Mornings 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Split Squats 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Barbell Ab Roll Outs 5 Sets X 10 Reps / Rest 90-120 Seconds

Flash

Monday, March 25th, 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
Drop Squats
Lying Leg Raises
Band Pull Aparts
-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

21-15-9 Reps for Time (15 Minute Time Cap)

Competitive

Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row

Performance

Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row

Lifestyle

Med Ball Squat Cleans
Knees Raises
Row Pulls

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

Strength

Sunday, March 24th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Strict Press

Accessory

In 15 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1 Minutes
2) DB Kick Backs 3 Sets X 15 Reps / Rest 1 Minute

Push Press

30 Minutes Build to Heavy 1 Rep / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Bootcamp

Saturday, March 23rd, 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
Lying Alternating Toe Touches
Alternating Scorpion Pose

WOD

Workout Format

AMRAP 25 - In Pairs

Competitive

50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)

Performance

50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Elevated Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)

Lifestyle

50 Sandbag Cleans Split
20 Crunches Sync
20 Elevated Push-Ups Sync
20 Box Squats Sync
50 Sandbag Shuttle Runs Split

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sandbag Cleans
3 Sit-Ups
3 Push-Ups
3 Air Squats
1 Shuttle Run

Strength

Saturday, March 23rd, 2024 - ATS Day 93

Clean Warm Up: 10 minutes

A) 3 sets: 3 Clean + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats + 2 Split Jerk
w/ empty bar

Clean Complex

E2:30MOM5
2 Clean Pull+ 1 Clean + 1 Front Squat + 1 Split Jerk
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean

Front Squat

E2:30MOM5
1x 2s pause FS + 4 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat

Strength

Saturday, March 23rd, 2024 - OLY Foundations Day 161

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Snatch Deadlift + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar

Snatch Work

E2:30MOM6
2 Snatch Pull + 2 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Snatch Deadlift

E2:00MOM3
4x 85-100%/Heavy
% of Snatch

Bootcamp

Friday, March 22nd, 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
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

20 Box Jump Overs
10 Toes to Bar
5 Bodyweight Man Makers

Performance

20 Box Jump Overs or Step Overs
10 Knees to Chest
5 Bodyweight Man Makers

Lifestyle

20 Box Step Overs
10 Knee Raises
5 Burpees
Rest 90 Seconds
(Try not to break the toes to bar more than once per set.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker

Strength

Friday, March 22nd, 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
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Accessory

In 15 Minutes
1) DB Romanian Deadlift 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Band Hip Thrusts 3 Sets X 20 Reps / Rest 1 Minute

Deadlift

30 Minutes Build to Heavy 1 Rep / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Flash

Friday, March 22nd, 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
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

AMRAP 15

Competitive

20 Box Jump Overs
10 Toes to Bar
5 Bodyweight Man Makers

Performance

20 Box Jump Overs or Step Overs
10 Knees to Chest
5 Bodyweight Man Makers

Lifestyle

20 Box Step Overs
10 Knee Raises
5 Burpees
- Rest 90 Seconds -
(Try not to break the toes to bar more than once per set.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker

Bootcamp

Thursday, March 21st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minute X 5 Rounds
5 Weighted Strict Pull-Ups or Hard Variation You Can Do.
Every Minute on the Minute X 3 Rounds
8 Bent Over DB Rows

WOD

Workout Format

AMRAP 8 ~ In Pairs

Competitive

5 Front Squats Each (155/105)
15 Burpees to Plate Sync

Performance

5 Front Squats Each (115/80)
15 Burpee to Plate Sync

Lifestyle

5 Front Squats Each
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups

Flash

Thursday, March 21st, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every Minute on the Minute X 3 Rounds
8 Bent Over DB Rows

WOD

Workout Format

AMRAP 8 ~ In Pairs

Competitive

5 Front Squats Each (155/105)
15 Burpees to Plate Sync

Performance

5 Front Squats Each (115/80)
15 Burpee to Plate Sync

Lifestyle

5 Front Squats Each
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups

Bootcamp

Wednesday, March 20th, 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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
- Into -
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Strength

Bench Press
Every 1:30 on the Minute X 4 Rounds
15 Bench Press @ Moderate Weight
- Rest 2 Minutes -
1 Set Max Push-Ups

WOD

Workout Format

For Time

Competitive

50 Hands on Bench Hops
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders

Performance

50 Hands on Bench Hops or Step Overs
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders

Lifestyle

50 Hands on Bench Step Overs
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders
(You Should Be Able to Move Through the Movements Smoothly Breaking as Little as Possible.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders

Strength

Wednesday, March 20th, 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
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 1 Reps / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

15 Minutes
1) Push-Ups 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Tricep Cable Press Downs 3 Sets X 15 Reps / Rest 1 Minute

Flash

Wednesday, March 20th, 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 Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Strength

Bench Press
Every 1:30 on the Minute X 4 Rounds
15 @ Moderate Weight

WOD

Workout Format

For Time

Competitive

50 Hands on Bench Hops
40 DB Bench Press (35/25)
30 Burpees
40 DB Push Press (35/25)
50 Double Unders

Performance

50 Hands on Bench Hops or Step Overs
40 DB Bench Press (25/15)
30 Burpees
40 DB Push Press (25/15)
50 Double Unders or 85 Single Unders

Lifestyle

50 Hands on Bench Step Overs
40 DB Bench Press
30 Burpees
40 DB Push Press
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Hands on Bench Hops
5 DB Bench Press
2 Burpees
5 DB Push Press
10 Double Unders

Notes

(You should be able to move through the movements smoothly breaking as little as possible.)

Bootcamp

Tuesday, March 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds Each
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Power Cleans @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight

WOD

Workout Format

For Time

Competitive

20-18-16-14-12-10
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)

Performance

20-18-16-14-12-10
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)

Lifestyle

16-14-12-10-8-6
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries

Notes

(The goal is to put your grip to the test, the cleans aren't heavy but can you hold on?)

Flash

Tuesday, March 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
PVC Pace Overs
Dynamic Squats
PVC Panda Pulls
Band Good Morning
Band Row
- Into -
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean

Strength

Every Minute on the Minute X 4 Rounds
3 Clean High Pulls @ Easy Weight

WOD

Workout Format

For Time

Competitive

20-18-16-14-12-10
Cleans (75/55)
10-9-8-7-6-5
25FT Farmer Carry (50/35)

Performance

20-18-16-14-12-10
Hang Cleans (45/35)
10-9-8-7-6-5
25FT Farmer Carry (40/25)

Lifestyle

16-14-12-10-8-6
Hang Cleans or Cleans
10-9-8-7-6-5
25FT Farmer Carry

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
5 Cleans (Adjust Weight as Needed)
1 25FT Farmer Carries

Notes

(The Goal Is to Put Your Grip to the Test, the Cleans Aren’t Heavy but Can You Hold On?)

Bootcamp

Monday, March 18th, 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
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

Back Squats
In 7 minutes build to a heavy 3 Barbell Back Squat
Rest 2 Minutes
1 set x max reps @ 10% less than the weight of your last set of 3
Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side

WOD

Workout Format

4 Rounds

Competitive

4 Rounds
18 Pull-Ups
15 Cal Bike
Rest 1:30

Performance

13 Band Pull-Ups
11 Cal Bike
Rest 1:30

Lifestyle

10 Ring Rows
45 Seconds Air Bike
Rest 1:30

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike

Notes

(Don't break the pull-ups into more than 2 sets. push the pace on the intervals)

Strength

Monday, March 18th, 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
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

30 Minutes Build to Heavy 1 Reps / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessory

In 15 Minutes
1) Bulgarian Split Squats 3 Sets X 8 Reps per Side/ Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute

Flash

Monday, March 18th, 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
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats

Strength

Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side

WOD

Workout Format

4 Rounds

Competitive

18 Pull-Ups
15 Cal Bike
Rest 1:1.5

Performance

18 Pull-Ups
15 Cal Bike
Rest 1:1.5

Lifestyle

10 Ring Rows
45 Seconds Air Bike
Rest 1:1.5

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike

Notes

(Don’t Break the Pull-Ups Into More Than 2 Sets. Push the Pace on the Intervals)