Raise the Bar Fitness

WODs

Bootcamp

Tuesday, December 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Squats
10 Plate Overhead Press

Strength

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

WOD

Workout Format
4 Rounds ~ For Time (Cap 15 Minutes)
Elite
35 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
Competitive
25 Wall Balls (20/14)
50 Double Unders
Rest 1 minutes
Performance
25 Wall Balls (14/10)
50 Double Unders or 80 Single Unders
Rest 1 minutes
Stimulus Points
Unbroken Wall Balls
Don’t Skip The Rest

Accessory

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

Cool Down & Dismissal

100m Walk
Quad Stretch
Calf Stretch
Strength

Monday, December 8th, 2025 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
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) 5 Deficit Deadlifts
2) 12 Alternating Lunges
3) 12 Hanging Leg Raises

Back Squats

Build to a heavy 5 or a 5 rep 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
Bootcamp

Monday, December 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Inchworm To Push Ups
10 Band Good Mornings
30 Mountain Climbers

Strength - Bench Press

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

WOD

Workout Format
20 Minute AMRAP ~ In Pairs
Elite
20 Handstand Push Ups
30 Russian Kettlebell Swings (100/70)
40 Burpees
Competitive
20 Pike Push Up
30 Russian Kettlebell Swings (50/35)
40 Burpees
Performance
20 Hand Release Push Up
30 Russian Kettlebell Swings (35/25)
40 Burpees
Stimulus Points
Rest While Partner Works
Share Work As Desired

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 60 second Glute Bridge Hold

Cool Down & Dismissal

100m Walk
Arm Across The Chest Shoulder Stretch
Pigeon Pose Stretch
Strength

Sunday, December 7th, 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 Each Every 2 Minutes On The Minute
1) 10-20 Seated Db Press
2) 10-20 Assisted Pull Ups
3) 10-20 Band Tricep Press Down

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% 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 6th, 2025 – Olympic Weightlifting 245.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 6 REPS PER SET
% of Back Squat
B) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS

OHS WORK

1st set: EMPTY BAR- 1 Snatch Balance + 5 OHS
2nd set: 1 Snatch Balance + 5 OHS @ 60%
3rd set: 1 Snatch Balance + 5 OHS @ 65%
4th set: 1 Snatch Balance + 5 OHS @ 70%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch
Olympic Weightlifting

Saturday, December 6th, 2025 - Olympic Weightlifting 245.1

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: 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 @ 80%
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 @ 80%
TOTAL 3 REPS
% of C&J
Strength

Friday, December 5th, 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

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 10-20 Lying Knee Tucks

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% 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 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate

Strength - Bench Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
For Time ~ 7 Minute Time Cap
Elite
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
Competitive
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
Performance
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
Stimulus Points
Let your arms recover on the bike
Big sets of push ups

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Half Side Split Plank
Bootcamp

Thursday, December 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side

Strength - Deadlift

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
15 Minutes AMRAP
Elite
16 Single DB Clean (100/70)
1000/900m Row
Competitive
16 Single DB Clean (70/50)
1000/900m Row
Performance
16 Single DB Clean (50/35)
1000/900m Row
Stimulus Points
Take your time with the cleans

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left

Cool Down & Dismissal

100m Walk
Figure Four Stretch
Upper Back Stretch
Strength

Wednesday, December 3rd, 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

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% 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 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 second dead hang
10 kip swings
10 ring rows
10 sit ups

Strength

Single Arm Dumbbell Row
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute

WOD

Workout Format
For Time (10 Minute Time Cap)
21-18-15-9-6
Elite
In A Vest
Toes to Bar
Burpees
Competitive
Toes to Bar
Burpees
Performance
Hanging Leg Raises
Burpees
Stimulus Points
Quick workout, keep moving

Accessory

Every 1 Minute On The Minute X 5 Rounds
Max Farmer Walk

Cool Down & Dismissal

100m Walk
Forearm Stretch
Seal Stretch
Bootcamp

Tuesday, December 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 PVC Shoulder Dislocates
10 Push up to Downward dog
10 Bodyweight Squats
30 Jumping Jacks

Strength / Push Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
3 Rounds ~ For Time
Elite
10 Overhead Squats (175/120)
3 Wall Walks
50 Double Unders
3 Wall Walks
Competitive
10 Overhead Squats (135/95)
3 Wall Walks
50 Double Unders
3 Wall Walks
Performance
10 Overhead Squats (95/65)
3 Scaled Wall Walks
50 Double Unders or 85 Single Unders
3 Scaled Wall Walks
Stimulus Points
Overhead squats start from the floor

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Strength

Monday, December 1st, 2025 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Good Mornings
3) 10-20 Weighted Sit Ups

Back Squats

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% 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 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Bodyweight Squats
10 Inchworms
10 Leg Raises

Strength - Front Squat

3 Sets X 5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format
20 Minute AMRAP ~ In Pairs
Elite
80 Alternating Lunges
40 Pull ups
40 Thrusters (135/95)
80 Sit Ups
Competitive
80 Alternating Lunges
40 Pull ups
40 Thrusters (95/65)
80 Sit Ups
Performance
80 Alternating Lunges
40 Jumping Pull ups
40 Thrusters (75/50)
80 Sit Ups
Stimulus Points
Split work as desiredRest while your partner works

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 15 superman pulses
Even Minutes) 15 Calf Raises

Cool Down & Dismissal

100m Walk
Deep Lunge Stretch
Prayer Stretch
General

Sunday, January 30th, 2025 - Dryland Training

General Warm-Up

Repeat For 5 Minutes
Jogging
High knees
Butt kicks
Hip openers
Hamstring stretch
Carioca

Speed and Agility Activities

Pipe Pass Challenge
Reaction Cone Chase
Med Ball Hot Potato
KB Touch Relay

Metabolic Conditioning

40 seconds of work, 20 seconds rest, change stations after 3 rounds.

Notes

Burpees
Step ups
Wall Sit
Farmer Carries
Skipping
Ball Slam

Finisher

Running Thunderstruck
Strength

Sunday, November 29th, 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 Each 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
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% 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, November 29th, 2025 – Olympic Weightlifting 244.2

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Banded Plank Row
E1:30MOM3
Complete each set with slow and controlled reps, with red or black band.
TOTAL 12 REPS (6 ROWS PER ARM)

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
NOTE: Focus on leg drive versus use of the arms during the pull.
1st set: 2 @ 100%
2nd set: 2 @ 100%
3rd set: 2 @ 100%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 60%
TOTAL 3 REPS PER SET
% of Back Squat

BACK SQUAT WORK

E2:30MOM4
Perform each set as...
1st & 2nd set: 2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
3rd & 4th set: 1x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
% of Back Squat
Olympic Weightlifting

Saturday, November 29th, 2025 - Olympic Weightlifting 244.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Clean

CLEAN WORK

E1:30MOM5
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
% of Clean
Strength

Friday, November 28th, 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
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% 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, November 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Overhead Press
15 Band Row
15 Band Good Morning
5 Push Ups

Strength - Push Press

3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute

WOD

Workout Format
4 Rounds ~ For Time ~ 18 Minutes
Elite
10 Double DB Shoulder To Overhead (70/50)
250m Row
10 DB Bench Press (70/50)
250m Row
Competitive
10 Double DB Shoulder To Overhead (50/35)
250m Row
10 DB Bench Press (50/35)
250m Row
Performance
10 Double DB Shoulder To Overhead (35/25)
250m Row
10 DB Bench Press (35/25)
250m Row
Stimulus Points
Strict, Push, Or Jerk Presses Are All Okay

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 10 Dumbbell Bent Over Row With A 3 Second Iso Hold On The Squeeze
2) 15 Dumbbell Calf Raises

Cool Down & Dismissal

100m Walk
Doorway Pec Stretch
Shoulder Across Chest Stretch
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