WODs | Raise the Bar Fitness

Strength

Sunday, December 21st, 2025 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
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 Rear Dumbbell Flys
2) 8-12 Bent Over Dumbbell Rows
3) 10-15 Seated Dumbbell Arnold Press

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
6 Rounds X 5 Reps @ 70% Of Working Max
*Final Set Is An Amrap Minus 2-3 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, December 20th, 2025 – Olympic Weightlifting 247.2

Strength

OHS WORK
E3:00MOM5
1st set: 1 Snatch Balance + 5 OHS @ 60-65% = 6 REPS
2nd set: 1 Snatch Balance + 5 OHS @ 70% = 6 REPS
3rd set: 1 Snatch Balance + 5 OHS @ 75% = 6 REPS
4th set: 1 Snatch Balance + 3 OHS @ 80% = 4 REPS
5th set: 1 Snatch Balance + 2 OHS @ 85% = 3 REPS
% of Snatch
ACCESSORIZE
A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Lying/Supine Leg Raises
E1:30MOM3
Perform each rep without feet touching the floor.
NOTE: Can be done in lying position with arms overhead and holding the rig.
TOTAL 10 REPS PER SET
C) Mixed OH Carry
E2:00MOM3
Perform with moderate dumbbells, for 1:00 effort + 1:00 rest per set.
NOTE: Alternate overhead carry for each pass of gym.
REPS = STEPS
OPTIONAL COOL DOWN
2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)

Olympic Weightlifting

Saturday, December 20th, 2025 - Olympic Weightlifting 247.1

Warm Up - 2 Rounds: 10 minute cap

A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations
E) 10x Hip CARs

SNATCH WORK

E1:30MOM6: Snatch Pull to Hold + Snatch
1st set: 3 Pull to Hold + 1 Snatch BETWEEN 55-60%
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 65-70%
TOTAL 4 REPS
3rd set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS
4th set: 1 Pull to Hold + 1 Snatch @ 80%
5th set: 1 Pull to Hold + 1 Snatch @ 85%
6th set: 1 Pull to Hold + 1 Snatch @ 90%
TOTAL 2 REPS
% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk
1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-60%
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 65-70%
TOTAL 3 REPS
3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 75%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 80%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 85%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 90%
TOTAL 3 REPS
% of C&J

Strength

Friday, December 19th, 2025 – 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) 8-12 Goblet Squats
2) 30 Seconds Hollow Hold
3) 6-10 Chin Ups

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
6 Rounds X 5 Reps @ 70% Of Working Max
*Final Set Is An Amrap Minus 2-3 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, December 19th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
12 Plate Squats
12 Plate Shoulder Halos (6 Per Direction)
12 Scap Pull Ups

Strength - Front Squats

Build To A Heavy 5 Rep Front Squat In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt

WOD

Workout Format

Time Cap 25 Minutes

Elite

10 Rounds
10 Pull Ups
15/10 Cal Air Bike

Competitive

7 Rounds
10 Pull Ups
15/10 Cal Air Bike

Performance

10 Rounds
10 Jumping Pull Ups
10/7 Cal Air Bike

Stimulus Points

Pull Up Volume Shouldn’t Be An Issue.
Hard Pace On The Bike But Not A Sprint

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 10 L Sit Leg Raises Per Side
Even Minutes) 45 Seconds Russian Twists

Cool Down & Dismissal

100m Walk
Quad Stretch
Prayer Stretch

Bootcamp

Thursday, December 18th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
250m Row
20 High Plank Shoulder Taps
20 Glute Bridge

Strength - Bench Press

Build To A Heavy 5 Rep Bench Press In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt

WOD

Workout Format

EMOM ~ 12 Minutes

Elite

Odd) 250m Row
Even) 25 Push Ups

Competitive

Odd) 200m Row
Even) 20 Push Ups

Performance

Odd) 150m Row
Even) 15 Push Ups

Stimulus Points

Really Pushing The Limits
Push Up Volume Shouldn't Be An Issue Until Near The End

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 KB Finger Curls
Even Minutes) 15 KB Bent Over Rows

Cool Down & Dismissal

100m Walk
Pigeon Pose Stretch
Doorway Chest Stretch

Strength

Wednesday, December 17th, 2025 – 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

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Dumbbell Bench Press
2) 15-20 Band Face Pulls
3) 8-12 Close Grip Push Ups

Bench Press

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

Bootcamp

Wednesday, December 17th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Dead Hang
10 Alternating Lunges
10 Hanging Knee Raises
5 Inchworm To Downward Dog To Pike Push Up

Skill Work: Kipping/Strict/Butterfly Pull Ups

EMOM
Choose A Variation Of Pull Ups That You Can Do For At Least 12 Reps.
1) 8 Pull Ups
2) 5 Pull Ups
3) 3 Pull Ups
4) Max Reps Attempt

WOD

Workout Format

E15MOM x 30 Minutes

Elite

100 Double Unders
50 Air Squats
40 Wall Balls (20/14)
30 Sit Ups
20 Single Db Devil Press (70/50)
*In The Second Round Work Up Ending With Double Unders.

Competitive

100 Double Unders
50 Air Squats
40 Wall Balls (14/10)
30 Sit Ups
20 Single Db Devil Press (50/35)
*In The Second Round Work Up Ending With Double Unders.

Performance

60 Double Unders Or 120 Single Unders
50 Air Squats
40 Wall Balls (14/10)
30 Sit Ups
20 Single Db Devil Press (35/25)
*In The Second Round Work Up Ending With Double Unders.

Stimulus Points

Chipper Style
Big Sets To Finish In Time.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise

Cool Down & Dismissal

100m Walk
Quad Stretch
Seal Pose Stretch

Bootcamp

Tuesday, December 16th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Empty Bar Bent Over Rows
15 Empty Bar Good Mornings
10 Empty Bar Bicep Curls
10 Empty Bar Overhead Press

Strength

Build To A Heavy 5 Rep Deadlift In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

WOD

Workout Format

For Time ~ In Pairs (Cap 17 Minutes)

Elite

120 Deadlifts (155/105)
90 Power Cleans
60 Shoulder To Overhead

Competitive

120 Deadlifts (135/95)
90 Power Cleans
60 Shoulder To Overhead

Performance

120 Deadlifts (95/65)
90 Power Cleans
60 Shoulder To Overhead

Stimulus Points

Switch Far Before Failure
Plan Your Transitions

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Reverse Nordics
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

100m Walk
Forward Fold Stretch
Shoulder Across Chest Stretch

Strength

Monday, December 15th, 2025 – 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

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Dumbbell Romanian Deadlifts
2) 6-10 Split Squats Per Side
3) 10-20 Crunches

Back Squats

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

Monday, December 15th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Squat Jumps
5 Inchworm To Push Up

Strength - Push Press

Build To A Heavy 5 Rep Push Press In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5RM Attempt
5 Rep @ 5RM Attempt
5 Reps @ 5RM Attempt

WOD

Workout Format

For Time ~ 10 Minutes
21-15-9

Elite

Burpee Box Jump Overs
70 Double Unders

Competitive

Burpee Box Jump Overs
50 Double Unders

Performance

Burpee Box Jump Overs
30 Double Unders Or 60 Single Unders

Stimulus Points

Big Double Under Sets
Good Idea To Step Up The Burpees

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Glute Bridge Hold
Even Minutes) 30 Second Plank

Cool Down & Dismissal

100m Walk
Calf Stretch
Figure Four Stretch

Strength

Sunday, December 14th, 2025 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
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) 5-10 Chin Up
2) 15 Face Pulls
3) 10 Standing Db Overhead Press

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

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

General

Saturday, December 13th, 2025 - Dryland Training

General Warm-Up

20 plate hops
10 squats with active stretch
5 inchworms

Speed and Agility Activities

Pipe Pass Challenge
The Floor is Lava
Tic Tac Toe

Metabolic Conditioning

Goal: Row 3000m

Notes

Person A: Row
Person B: Work
Person C: Rest
Work
20 Lunges
10 Slamball Box Getovers
5 Ring Rows

Finisher

Sally Up

Olympic Weightlifting

Saturday, December 13th, 2025 - Olympic Weightlifting 246.1

Warm Up - 2 Rounds: 10 minute cap

A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations D) 10x Hip CARs

SNATCH WORK

E1:30MOM6: Snatch Pull to Hold + Snatch
1st set: EMPTY BAR- 3 Pull to Hold + 1 Snatch
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 55-65%
TOTAL 4 REPS
3rd set: 2 Pull to Hold + 1 Snatch @ 70%
4th set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Snatch @ 80%
6th set: 1 Pull to Hold + 1 Snatch @ 85%
TOTAL 2 REPS
% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk
1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-65%
TOTAL 3 REPS
3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 70%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 85%
TOTAL 3 REPS
% of C&J

Olympic Weightlifting

Saturday, December 13th, 2025 – Olympic Weightlifting 246.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Swiss Ball Pike
E1:30MOM3
TOTAL 10 REPS PER SET
C) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS

Cool Down

Optional

2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)

OHS WORK

E3:00MOM5
1st set: 1 Snatch Balance + 5 OHS @ EMPTY OR 60%
2nd set: 1 Snatch Balance + 5 OHS @ 65%
3rd set: 1 Snatch Balance + 5 OHS @ 70%
4th set: 1 Snatch Balance + 5 OHS @ 75%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch

Strength

Friday, December 12th, 2025 – 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

4 Rounds Each Every 2 Minutes On The Minute
1) 5 Front Squat
2) 15 Weighted Sit Ups

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

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

Gymnastics

Friday, December 12th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
15 Band Good Mornings
15 Band Rows
20 Second Dead Hang

Strength - Deadlift

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

4 Rounds (Time Cap 15 Minutes)

Elite

7 Muscle Ups
25/19 Cal Echo Bike

Competitive

10 Chest to Bar
25/19 Cal Echo Bike

Performance

12 Pull Ups
20/15 Cal Echo Bike

Stimulus Points

Higher Skill Gymnastics Under Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes). 30 Second Double KB Overhead Hold
Even Minutes). 12 Lying Leg Raises

Cool Down & Dismissal

100m Walk
Hamstring Stretch
Upper Back On Rig Stretch

Bootcamp

Thursday, December 11th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
16 Alternating Lunges
8 Inchworms

Strength - Push Press

3 Sets X 1-5 Reps @ 90% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

AMRAP 20 ~ In Pairs

Elite

Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row

Competitive

Partner A
5 Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row

Performance

Partner A
5 Knee Push Ups
10 Bodyweight Squats
15 Sit Ups
Partner B
500m Row

Stimulus Points

Switch Each Time The 500m Row Is Completed

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Clamshells per side
Even Minutes) 10 Hand Resistance Neck Curls

Cool Down & Dismissal

100m Walk
Seal Stretch
Quad Stretch
Doorway Chest Stretch

Strength

Wednesday, December 10th, 2025 – 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

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Push Ups
2) 10-20 Shrugs
3) 10-20 Band Tricep Push Downs

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

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, December 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Rows
15 Band Bicep Curl
15 Band Overhead Press

Strength

3 Sets X 8 Reps
Every 3 Minutes On The Minute

WOD

Workout Format

3 Rounds Time Cap 12 Minutes

Elite

5 Hang Clean and Jerk (225/155)
20 Pull Ups

Competitive

5 Hang Clean and Jerk (185/130)
15 Pull Ups

Performance

5 Hang Clean and Jerk (135/95)
25 Ring Rows

Stimulus Points

Heavy Barbell
Big Sets Of Pull Ups

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left

Cool Down & Dismissal

100m Walk
Prayer Stretch
Lying Thoracic Rotation Stretch