WODs | Raise the Bar Fitness

Bootcamp

Wednesday, January 21st, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
12 Plate Goblet Squat
12 Plate Good Mornings

Strength

Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

3 Rounds for Time

Elite

20 Deadlift (155/110)
50 Double Unders

Competitive

20 Deadlift (135/95)
50 Double Unders

Performance

20 Deadlift (95/65)
30 Double Unders or 80 Single Unders

Stimulus Points

High Volume Deadlifts

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Cobra Hold
Even Minutes) 15 Rear Delt Flys

Cool Down & Dismissal

Forward fold
Forearm stretch

Gymnastics

Tuesday, January 20th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Scap Pull Ups
10 Push Ups
10 Empty Bar Hang Power Cleans

Strength

Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

10 Minute AMRAP

Elite

5 Muscle Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)

Competitive

5 Chest to Bar Pull Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)

Performance

5 Pull Ups
5 Power Cleans (75/55)
10 Shoulder to Overhead (75/55)

Stimulus Points

High skill gymnastics
Quick barbell cycling

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 hanging leg raises
Even Minutes) 30 seconds plank

Cool Down & Dismissal

Prayer Stretch
Shoulder stretch

Strength

Monday, January 19th, 2026 – Squat Class

General Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

(Use 90% Of Your 1 Rep Max As Your Working Max)
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Glute Bridges
2) 10-12 Walking Lunges Per Side
3) 10-20 Russian Twist

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, January 19th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Shuttle Runs
12 DB Zercher Good Morning
12 DB Front Rack Lunges

Strength

Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

15 Minute AMRAP

Elite

32 Double DB Lunges (35/25)
3 Wall Walk
5 Shuttle Run

Competitive

32 Lunges
3 Wall Walk
5 Shuttle Run

Performance

32 Lunges
3 Scaled Wall Walk
5 Shuttle Run

Stimulus Points

Leg fatigue going into a short run

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Pigeon pose
Quad stretch

Strength

Sunday, January 18th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Olympic Weightlifting

Saturday, January 17th, 2026 – Olympic Weightlifting 251.2

Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s hold Seated Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)

CLEAN DEADLIFT WORK

E3:00MOM3
1st set: 4 @ 90%
2nd set: 4 @ 90%
3rd set: 4 @ 90%
% of Clean

FRONT SQUAT WORK

E3:00MOM5
1st set: 4 @ BETWEEN 60-65%
2nd set: 4 @ BETWEEN 70-75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Front Squat

Olympic Weightlifting

Saturday, January 17th, 2026 - Olympic Weightlifting 251.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning

JERK TECHNIQUE PRIMER/ WARM UP

E2:00MOM2: Jerk Balance
1st set: 6 @ EMPTY BAR
2nd set: 3 @ BETWEEN 55-65%
% of Jerk

JERK WORK

E2:00MOM5: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Jerk

SNATCH WORK

E2:00MOM6: Segment/Pause Snatch
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ BETWEEN 60-65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Snatch

CLEAN WORK

E2:00MOM6: Segment/Pause Clean
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ BETWEEN 60-65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Clean

Strength

Friday, January 16th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Friday, January 16th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Big Arm Circles
10 Air Squats
5 Inchworms
10 Lying Knee Tucks

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm

WOD

Workout Format

12 Min AMRAP In Pairs Split Work

Elite

16 Front Squats (135/95)
20 Sit Ups
6 Wall Walks

Competitive

16 Front Squats (95/65)
20 Sit Ups
6 Wall Walks

Performance

16 Front Squats (75/55)
20 Sit Ups
6 Scaled Wall Walks

Stimulus Points

Rest While Your Partner Works
Maintain Hollow Position On The Wall Walks

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Arm Farmer Carry Right
Even Minutes) 30 Second Single Arm Farmer Carry Left

Cool Down & Dismissal

Shoulder Stretch

Bootcamp

Thursday, January 15th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
5 Inchworm To Push Up
10 Glute Bridge

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM

WOD

Workout Format

For Time

Elite

20 Burpees
18 Chest to Bar Pull Ups
16 Burpees
14 Chest to Bar Pull Ups
12 Burpees
10 Chest to Bar Pull Ups

Competitive

20 Burpees
18 Pull Ups
16 Burpees
14 Pull Ups
12 Burpees
10 Pull Ups

Performance

20 Burpees
18 Ring Rows
16 Burpees
14 Ring Rows
12 Burpees
10 Ring Rows

Stimulus Points

Muscle Endurance
Steady Pace

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Forearm Curls
Even Minutes) 15 Calf Raises

Cool Down & Dismissal

Prayer Stretch

Strength

Wednesday, January 14th, 2026 – Bench Press

General Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Push Ups
2) 15-20 Rear Delt Fly
3) 10-20 Band Tricep Press Down

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Bootcamp

Wednesday, January 14th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Lunges
30 Jumping Jacks

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM

WOD

Workout Format

3 Rounds for Time

Elite

12 Push Press (135/95)
15/11 Cal Bike
Rest Twice The Work

Competitive

12 Push Press (95/65)
15/11 Cal Bike
Rest Twice The Work

Performance

12 Push Press (75/55)
10/8 Cal Bike
Rest Twice The Work

Stimulus Points

High Intensity Repeatable After Longer Rest.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 30 Second Cobra Hold

Cool Down & Dismissal

Shoulder Across The Chest Stretch

Bootcamp

Tuesday, January 13th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Air Squats
8 Inchworms
12 Glute Bridge

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm

WOD

Workout Format

5 Rounds for Time

Elite

10 Wall Balls (20/14)
10 Power Cleans (135/95)
10 Burpees Over Bar

Competitive

10 Wall Balls (14/10)
10 Power Cleans (95/65)
10 Burpees Over Bar

Performance

10 Wall Balls (14/10)
10 Power Cleans (75/55)
10 Burpees Over Bar

Stimulus Points

Leg Endurance

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Quad Stretch

Strength

Monday, January 12th, 2026 – Squat Class

General Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

(Use 90% Of Your 1 Rep Max As Your Working Max)
Every 3 Minutes On The Minute
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Glute Bridges
2) 10-12 Walking Lunges Per Side
3) 10-20 Russian Twist

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Monday, January 12th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
20 Seconds Dead Hang
10 Scap Pull Ups
10 Hanging Knee Raises
10 Lunges

Strength

Every 1:30 Minutes On The Minute
8-12 Reps

WOD

Workout Format

3 Rounds for Time

Elite

20/15 Cal Row
10 Toes To Bar
10 DB Snatches (70/50)
10 DB Box Step Overs

Competitive

20/15 Cal Row
10 Toes To Bar
10 DB Snatches (50/35)
10 DB Box Step Overs

Performance

15/11 Cal Row
10 Hanging Leg Raises
10 DB Snatches (35/25)
10 DB Box Step Overs

Stimulus Points

Heavy Hip Flexion

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Leg Glute Bridge Hold Right
Even Minutes) 30 Second Single Leg Glute Bridge Hold Left

Cool Down & Dismissal

Hip Flexor Stretch

Strength

Sunday, January 11th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds

Olympic Weightlifting

Saturday, January 10th, 2026 – Olympic Weightlifting 250.2

Accessory

A) E1:30MOM3: Bird Dog Rows
- Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)
B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
- Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)

Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s hold Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)

CLEAN DEADLIFT WORK

E3:00MOM3
1st set: 6 @ 85%
2nd set: 6 @ 85%
3rd set: 6 @ 85%
% of Clean

FRONT SQUAT WORK

E3:00MOM5
- Perform each set as....
2x (1 1/4 FS) + 2x Regular FS
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat

Olympic Weightlifting

Saturday, January 10th, 2026 - Olympic Weightlifting 250.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning

JERK TECHNIQUE PRIMER/ WARM UP

E1:30MOM2: Jerk Balance
1st set: EMPTY BAR
2nd set: BETWEEN 55-65%
% of Jerk

JERK WORK

E1:30MOM5: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Jerk

SNATCH WORK

E1:30MOM6: Segment/Pause Snatch
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

CLEAN WORK

E1:30MOM6: Segment/Pause Clean
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean

Strength

Friday, January 9th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Glute Bridge March
16 Banded Good Morning
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Cool Down & Dismissal

Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds

Bootcamp

Friday, January 9th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Echo Bike
5 Broad Jumps
15 Scap Pull Ups
10 Lying Leg Raises

Skill Work

Every 2 Minutes On The Minute For 9 Rounds
1) 20 Seconds Active Hang
2) 10 Kip Swing
3) 8 Pull Up Or Bent Over DB Row

WOD

Elite

AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (60/40)
- 1 min rest -
AMRAP 8
10 Chest To Bar Pull Ups
20/15 Cal Echo Bike

Competitive

AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (50/35)
- 1 min rest -
AMRAP 8
10 Pull Ups
15/10 Cal Echo Bike

Performance

AMRAP 8
12 Box Jump (20)
10 DB Snatches (35/25)
- 1 min rest -
AMRAP 8
10 Jumping Pull Ups
10/8 Cal Echo Bike

Stimulus Points

Rest As Needed
Scale Based On Your Pull Up Ability. Rx+ Should Be Able To Do 15 Unbroken Chest To Bar Fresh.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Dead Hang
Even Minutes) 30 Second Rotating Plank

Cool Down & Dismissal

Prayer Stretch
Seal Stretch