WODs | Raise the Bar Fitness

Bootcamp

Thursday, November 27th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Skips
10 Dynamic Squat Stretch
10 Lying Leg Raises

Strength - Front Squat

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

WOD

Workout Format

5 Rounds For Time (Time Cap: 14 Minutes)

Elite

30 Sit Ups
20 Wall Balls (20/14)
10 Double Cross Over Skips

Competitive

20 Sit Ups
20 Wall Balls (20/14)
25 Cross Over Skips

Performance

20 Sit Ups
20 Wall Balls (14/10)
20 Cross Over Skips

Stimulus Points

Unique Skipping Skill To Try
High Reps, Pick Appropriate Wall Ball Weight For Big Sets

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Russian Twists
2) 30 Seconds Cobra Hold

Cool Down & Dismissal

100m Walk
Deep Lunge Stretch
Calf Stretch

Strength

Wednesday, November 26th, 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) 10-20 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
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

Bootcamp

Wednesday, November 26th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Bar Hop Overs
10 Empty Bar Deadlifts
10 Empty Bar Rows
10 Empty Bar Floor Press

Strength - Bench Press

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

WOD

Workout Format

3 Rounds For Time (Time Cap 7 Minutes)

Elite

15 Pull Ups
10 Deadlifts (275/195)

Competitive

15 Pull Ups
10 Deadlifts (225/155)

Performance

10 Pull Ups
10 Deadlifts (185/130)

Stimulus Points

Quick PaceDeadlift Should Be No More Than 50-60% 1RM

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 20 Glute Bridges
2) 30 Seconds Plank Hold

Cool Down & Dismissal

100m Walk
Forward Fold Stretch
Childs Pose Stretch

Bootcamp

Tuesday, November 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Sec Dead Hang
10 Scap Pull Ups
20 Line Hops
10 Bodyweight Squats

Skill - Kipping Skill

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up

WOD

Elite

8 Min AMRAP In Pairs
20 Muscle Ups
120 Double Unders
24 Hang Squat Cleans (135/95)
Max Cals Echo Bike Remaining Time
Rest 1 Min
8 Min AMRAP In Pairs
24 Hang Squat Cleans (135/95)
120 Double Unders
20 Muscle Ups
Max Cals Echo Bike Remaining Time

Competitive

8 Min AMRAP In Pairs
48 Toes To Bar
120 Double Unders
24 Hang Squat Cleans (110/80)
Max Cals Echo Bike Remaining Time
- Rest 1 Min -
8 Min AMRAP In Pairs
24 Hang Squat Cleans (110/80)
120 Double Unders
48 Toes To Bar
Max Cals Echo Bike Remaining Time

Performance

8 Min AMRAP In Pairs
48 Leg Raises
120 Double Unders
24 Hang Squat Cleans (95/65)
Max Cals Echo Bike Remaining Time
- Rest 1 Min -
8 Min AMRAP In Pairs
24 Hang Squat Cleans (95/65)
120 Double Unders
48 Leg Raises
Max Cals Echo Bike Remaining Time

Stimulus Points

Split Work With Your Partner Any Way You’d Like
Keep Intensity High Going On The Bike

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
Doorway Pec Stretch
Quad Stretch

Bootcamp

Monday, November 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
10 Plank Outs

Strength - Deadlift

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

WOD

Workout Format

12 Minute AMRAP

Elite

30 Hang Dumbbell Snatches (50/35)
30 Burpees

Competitive

30 Hang Dumbbell Snatches (35/25)
30 Burpees

Lifestyle

20 Hang Dumbbell Snatches (35/25)
20 Burpees

Stimulus Points

Unbroken Db Snatches
Steady Burpee Pace

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 10 Dumbbell Z Press
2) 20 Seconds Hanging L Sit Hold

Cool Down & Dismissal

100m Walk
Pigeon Pose Stretch
Shoulder Across Body Stretch

Strength

Monday, November 24th, 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

* 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

Strength

Sunday, November 23rd, 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) 10 Rear Delt Fly
3) 15 Band Tricep Press Down

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute x 5 Rounds
8 reps @ 65% 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 22nd, 2025 – Olympic Weightlifting 243.2

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) Plank Crunch
E1:30MOM3
Complete each set with slow and controlled reps.
TOTAL 15-20 REPS

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: 3 @ 95%
2nd set: 3 @ 95%
3rd set: 3 @ 95%
% 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: 80%
% of Back Squat

Olympic Weightlifting

Saturday, November 22nd, 2025 - Olympic Weightlifting 243.1

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 @ 90%
% 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 @ 90%
% of Clean

Strength

Friday, November 21st, 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) 8 reps Dumbbell Romanian Deadlift
2) 16 Walking Lunges
3) 15 Side Bends per side

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute x 5 Rounds
8 reps @ 65% 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

Gymnastics

Friday, November 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes

Strength - Chin Ups

3 Sets X 5 Reps (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format

In Pairs ~ For Time

Elite

Partner A
Double Unders
50-40-30-20-10
Power Snatch (135/95)
10-8-6-4-2
Muscle Up
5-4-3-2-1
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Muscle Up
1-2-3-4-5
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work

Competitive

Partner A
Double Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Chest To Bar
10-8-6-4-2
Partner B
Double Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Chest To Bar
2-4-6-8-10
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work

Performance

Partner A
Double Unders Or Double Single Unders
50-40-30-20-10
Power Snatch (95/65)
10-8-6-4-2
Pull Ups
13-11-9-6-4
Partner B
Double Unders Or Double Single Unders
10-20-30-40-50
Power Snatch
2-4-6-8-10
Pull Ups
4-6-9-11-13
-Into-
1km Row - Shared
Once the Row is done, Partners Swap the Work

Stimulus Points

High Skill Gymnastics Under Fatigue
Partners Work At The Same Time Except During The Row That’s One At A Time

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Kneeling Star Side Plank Right
2) 30 Seconds Kneeling Star Side Plank Left

Cool Down & Dismissal

100m Walk
Shoulder Across The Chest Stretch
Calf Stretch

Bootcamp

Thursday, November 20th, 2025 - Bootcamp

General Warm-Up

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

Strength - Push Press

3 Sets X 5 Reps @ 70% 1RM (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format

For Time (TC: 14 Minutes)

Elite

100 Bench Press (135/95)
*Every Break 12 Wall Balls (20/14)

Competitive

100 Bench Press (95/65)
*Every Break 12 Wall Balls (20/14)

Performance

100 Bench Press (75/45)
*Every Break 12 Wall Balls (14/10)

Stimulus Points

Muscle Endurance
Big Sets To Limit Wall Balls

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Ring Rows With A 3 Second Eccentric
2) 30 Seconds Russian Twists

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Shoulder Across Chest Stretch

Strength

Wednesday, November 19th, 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) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute x 5 Rounds
8 reps @ 65% 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, November 19th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
15 Squats
15 Glute Bridges
15 Sit Ups

Strength - Deadlift

3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format

3 Rounds (TC: 15 Minutes)

Elite

750m Row
30 Toes To Bar

Competitive

500m Row
30 Toes To Bar

Performance

500m Row
30 Leg Raises

Stimulus Points

Big Sets Of Toes To Bar
Steady Pace On The Row

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Glute Bridge With A 5 Second Squeeze At The Top
2) 15 Calf Raises

Cool Down & Dismissal

100m Walk
Pigeon Pose
Seal Pose

Bootcamp

Tuesday, November 18th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows
10 Plate Lunges

Strength - Bench Press

3 Sets X 5 Reps @ 70% 1rm (RPE 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format

For Time ~ 15 Minute TC

Elite

50 Double Unders
20 Burpees
10 Chest To Bar Pull Ups
20 Burpees
50 Double Unders

Competitive

50 Double Unders
20 Burpees
10 Pull Ups
20 Burpees
50 Double Unders

Performance

50 Double Unders Or 75 Single Unders
20 Burpees
10 Assisted Pull Ups
20 Burpees
50 Double Unders Or 75 Single Unders

Stimulus Points

Try To Go Unbroken On The Skips
Move Quickly

Accessory

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

Cool Down & Dismissal

100m Walk
Wrist Stretch
Prayer Stretch

Strength

Monday, November 17th, 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
12 Barbell hip thrusts
12 Supermans
12 V-ups

Back Squats

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute X 5 Rounds
8 reps @ 65% 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, November 17th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Med Ball Squats
12 Med Ball Overhead Press
6 Inchworm To Push Up

Strength - Front Squat

3 Sets X 5 Reps @ 70% 1rm (Rpe 6-7)
Every 3 Minutes On The Minute

WOD

Workout Format

3 Rounds (Time Cap: 14 Minutes)

Elite

5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes

Competitive

5 Unbroken Thruster Max Weight
Max Unbroken Push Ups
Rest 2 Minutes

Lifestyle

5 Unbroken Thruster Max Weight
Max Unbroken Elevated Push Ups
Rest 2 Minutes

Stimulus Points

Heavy Weights
Muscle Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 8-12 Seated L Sit Raise
2).30 Seconds Superman Hold

Cool Down & Dismissal

100m Walk
Quad Stretch
Doorway Chest Stretch

Strength

Sunday, November 16th, 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
10-20 Seated Db Press
10-20 Assisted Pull Ups
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: 1 Reps @ 70% Of Working Max
Round 4: AMRAP @ 75% 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 15th, 2025 – Olympic Weightlifting 242.2

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a light to moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Plank March
E1:30MOM3
Complete each set with slow and controlled reps.
TOTAL 15-20 REPS

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: 3 @ 90%
2nd set: 3 @ 90%
3rd set: 3 @ 90%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 50%
TOTAL 3 REPS PER SET
% of Back Squat

BACK SQUAT WORK

E2:30MOM4
Perform each set as...
2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Back Squat

Olympic Weightlifting

Saturday, November 15th, 2025 - Olympic Weightlifting 242.1

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 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 85%
% 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 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Clean