WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, November 1st, 2025 – Olympic Weightlifting 240.2

Accessory

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 10 REPS PER SET
Perform each set with heavydumbbells.
B) Jack Knives
E1:30MOM3: Perform each set to failure or 15 reps.

Cool Down

Optional

2 Rounds Not For Time
A) 1x Shoulder Extension on Floor w/ 15s hold
B) 6x 5s hold Quad Stretch
C) 6x 5s hold Band Hip Distraction

FRONT SQUAT WARM UP

E2:30MOM2
Perform 1-2 sets between 65-70% of Front Squat
1st set: 3 @ 65%
2nd set: 3 @ 70%

FRONT SQUAT WORK

E3:00MOM9
Work into a heavy single or 1RM Front Squat.
NOTE: If feeling good, establish a new 1RM with 3 attempts.
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 100%
7th set: 1 @ …
8th set: 1 @ …
9th set: 1 @ …
% of Front Squat

Olympic Weightlifting

Saturday, November 1st, 2025 - Olympic Weightlifting 240.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 5 Band Shoulder ER Stretch
D) 10 Band Monster Walk
E) 10 Standing Hip CARs

SNATCH WARM UP

E1:30MOM2: Power Snatch
Perform 1-2 sets between 60-65% of Snatch.
NOTE: Adjust weight based on how you're feeling. % of Snatch
1st set: 3 @ 60%
2nd set: 3 @ 65%

SNATCH WORK

E1:30MOM7
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 85%
6th set: 2 @ 80%
7th set: 3 @ 75%
% of Snatch

C&J WARM UP

E1:30MOM2: Power Clean + Split Jerk
Perform each set as 2 Power Clean + 1 Split Jerk TOTAL 3 REPS PER SET
Perform 1-2 sets between 60-65% of C&J.
NOTE: Adjust weight based on how you're feeling.
1st set: 3 @ 60%
2nd set: 3 @ 65%

C&J WORK

E1:30MOM7
Perform each set as...
1st & 7th set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
Other Sets: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 85%
6th set: 2 @ 80%
7th set: 3 @ 75%
% of C&J

Strength

Friday, October 31st, 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)
Empty Bar Deadlift

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 8 reps Dumbbell Romanian Deadlift
2) 16 Walking Lunges
3) 15 Side Bends per side

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

Deadlift

Deadlift (use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps

Bootcamp

Friday, October 31st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
250m Row
12 Dynamic Squat Stretch
16 Russian Twist

Strength - Push Press

3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute

WOD

Workout Format

For Time ~ Time Cap 20 Minutes

Competitive

Buy In: 1000m Row
10 Rounds
10 Air Squats
10 Sit Ups
Cash Out: 1000m Row

Performance

Buy In: 800m Row
10 Rounds
10 Air Squats
10 Sit Ups
Cash Out: 800m Row

Lifestyle

Buy In: 650m Row
6 Rounds
10 Bodyweight Box Squats
10 Crunches
Cash Out: 650m Row

Stimulus Points

Go Hard On The Row But Don’t Sprint
Smooth And Steady During The Bodyweight Movements

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 16 Hamstring March
2). 30 Seconds Superman Hold

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Seal Stretch

Bootcamp

Thursday, October 30th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Clean
10 Med Ball Overhead Press
20 High Knee Toe Taps To Med Ball

Strength ~ Deadlift

3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute

WOD

Workout Format

6 Rounds (Time Cap: 15 Minutes)

Competitive

10 Hang Cleans (95/65)
10 Push Press
60 Double Unders

Performance

10 Hang Cleans (65/45)
10 Push Press
100 Single Unders

Lifestyle

10 Hang Cleans
10 Push Press
60 Single Unders

Stimulus Points

Shoulder Fatigue
Stay Relaxed During The Skip

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 20 Second Side Plank Per Side

Notes

Cool Down & Dismissal
100m Walk
Shoulder Across Chest Stretch
Calf Stretch

Strength

Wednesday, October 29th, 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

Strength

Bench Press (use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises

Notes

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, October 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Dead Hang
12 Ring Rows
3 Box Jumps Increasing Height Until At Workout Hight
10 Push Ups

Strength

Strength - Bench Press

3 Sets X 8 Reps @ 60% 1RM (RPE 6)
Every 3 Minutes On The Minute

WOD

Workout Format

4 Rounds For Time (Time Cap 7 Minutes)
COMPETITVE
15 Pull Ups
6 Box Jumps (30/24)

Performance

15 Jumping Pull Ups
8 Box Jumps (24/20)

Lifestyle

15 Ring Rows
8 Plate Jumps

Stimulus Points

Jump High
Pull Ups Shouldn’t Be A Bottle Neck.

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 10 Hammer Curl
2). 30 Second V-Up Hold

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Elephant Walk Stretch

Bootcamp

Tuesday, October 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Jumping Jacks
10 Air Squats
5 Inchworm Push Ups

WOD

Workout Format

15 Minute AMRAP ~ In Pairs
COMPETITVE
16 Thrusters (95/65)
20 Burpees Over Bar
24 Sit Ups

Performance

16 Thrusters (65/45)
20 Burpees Over Bar
24 Sit Ups

Lifestyle

16 Med Ball Thrusters
20 Elevated Burpees
24 Sit Ups

Stimulus Points

Go Unbroken You Get A Rest While Partner Works

Notes

Skill ~ Kipping Pull Ups

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 15 Glute Bridges
2). 30 Second Rotational Plank

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Doorway Chest Stretch

Strength

Monday, October 27th, 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

Strength

Back Squats (use 90% of your 1 rep max as your working max)
Every 3 Minutes on the Minute x 5 Rounds
10 Reps @ 60% of Working Max
*Final Set is an AMRAP Minus 2-3 reps

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 12 Barbell hip thrusts
2) 12 Supermans
3) 12 V-ups

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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, October 27th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Run
12 Band Good Morning
12 Band Pull Rows
20 Second Dead Han

Strength

Strength - Front Squat

3 Sets X 8 Reps @ 60% 1rm (RPE 6)
Every 3 Minutes On The Minute

WOD

Workout Format

Helen
3 Rounds for Time (Time Cap 13 Minutes)
COMPETITVE
400m Run
21 KB Swings (50/35)
12 Pull Ups

Performance

400m Run
21 KB Swings (35/25)
12 Jumping Pull Ups

Lifestyle

200m Run
21 KB Swings
12 Ring Rows

Notes

Classic Crossfit Workout
Heavy Posterior Chain Fatigue

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 8 Plate Front Raises
2). 30 Seconds Hollow Hold

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back Stretch On Rig

Strength

Sunday, October 26th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
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) 12 Dumbbell Seated Press
2) 30 Seconds Side Plan Per Side

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

Notes

Shoulder Press
Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Olympic Weightlifting

Saturday, October 25th, 2025 – Olympic Weightlifting 239.2

Accessory

A) Bent Over DB See Saw Row
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with moderate dumbbells.
B) Jack Knives
E1:30MOM3: TOTAL 10 REPS PER SET

Cool Down

Optional

2 Rounds Not For Time
A) 1x Shoulder Extension on Floor w/ 15s hold
B) 6x 5s hold Quad Stretch
C) 6x 5s hold Band Hip Distraction

FRONT SQUAT

E3:00MOM7
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
% of Front Squat

Olympic Weightlifting

Saturday, October 25th, 2025 - Olympic Weightlifting 239.1

Warm Up - 3 Rounds-Not-For-Time

A) 5x 3-5s hold PVC Standing Lat Opener
B) 5 Band Pull Apart
C) 10 Band Monster Walk
D) 10 Standing Hip CARs

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 3 Pause Split Jerk w/ 2s pause dip & 2s pause catch
B) 3 sets: 2 Tall Snatch Drop Power + 2 Tall Snatch Drop Full
C) 3 sets: 3 Tall Clean

SNATCH

E1:30MOM6
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 1 @ 85%
% of Snatch

C&J

E1:30MOM6
Perform each set as...
1st & 4th set: 2 Clean + 1 Split Jerk NOTE: Can be adjusted between 70-75% of C&J.
TOTAL 3 REPS PER SET
Other Sets: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 2 @ 85%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 2 @ 85%
% of C&J

Strength

Friday, October 24th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 10 Dumbbell Romanian Deadlift
2) 30 Seconds Farmer Carry

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

Deadlift

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Bootcamp

Friday, October 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Run
10 Air Squats
10 Push Ups

Strength - Bench Press

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format

12 Minute AMRAP

Competitive

15 Wall Balls (20/14)
400m Run

Performance

15 Wall Balls (14/10)
400m Run

Lifestyle

10 Wall Balls
200m Run

Stimulus Points

Don’t Break The Wall Balls
Run Hard But Don’t Gas Yourself

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 8 Band Chops Right Side
2). 8 Band Chops Left Side

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Calf Stretch

Bootcamp

Thursday, October 23rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
10 KB Rows
10 KB Deadlift

Strength ~ Back Squat

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format

4 Rounds (Time Cap: 15 Minutes)

Competitive

250m Row
10 Deadlifts (155/110)
50 Double Unders

Performance

250m Row
10 Deadlifts (135/95)
85 Single Unders

Lifestyle

200m Row
10 Deadlifts
50 Single Unders

Stimulus Points

Try To Go Unbroken During The Skipping
Expect Lower Back Fatigue

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 8 Strict Leg Raises
2). 30 Seconds Dead Hang

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Upper Back On Rig Stretch

Strength

Wednesday, October 22nd, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
15 Empty Bar Bench Press

Strength

Bench Press
Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 8-12 Push Ups
2) 30 Seconds Hollow Hold

Notes

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, October 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Band Shoulder Press
10 Band Deadlift
30 Seconds Air Bike

Skill - Kipping Toes To Bar

Hanging Hollow To Arch Holds
Kip To Knee Raise
Kipping Knees To Chest
Kipping Toes To Bar

WOD

Workout Format

22 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
80 Push Press (75/50)
60 Burpees
40/30 Cal Air Bike

Performance

80 Push Press (45/35)
60 Burpees
40/30 Cal Air Bike

Lifestyle

50 Push Press (45/35)
40 Elevated Burpees
30/20 Cal Air Bike

Stimulus Points

Shoulder Endurance
Don’t Sprint The Bike

Accessory

Every 1 Minute On The Minute X 3 Rounds
1). 12 Face Pulls
2). 15 Seconds Side Plank Clam Shell Per Side

Notes

Cool Down & Dismissal
100m Walk
Shoulder Cross Body Stretch
Hip Flexor Stretch

Bootcamp

Tuesday, October 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Sit Ups
10 Band Good Morning
10 Band Pull Aparts

Strength

Strength - Strict Press

20 Minutes To Build To A 1 Rep Max Below Is A Progression You Can Follow.
10 Reps @ Empty Bar
Every 2.5 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

WOD

Workout Format

12 Minute AMRAP
COMPETITVE
20 Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (50/35)

Performance

20 Jumping Pull Ups
15 Sit Ups
10 Double Dumbbell Deadlifts (35/25)

Lifestyle

15 Ring Rows
10 Sit Ups
10 Double Dumbbell Deadlifts (35/25)

Stimulus Points

Break Early And Often During The Pull Ups
Go Unbroken With The Sit Ups And DB Deadlifts

Notes

Every 1 Minute On The Minute X 3 Rounds
1). 15 Band Tricep Push Down
2). 15 Seconds Single Arm Db Overhead Hold Per Side

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Forward Fold

Strength

Monday, October 20th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessory

8 Rounds Every 2 Minutes On The Minute
1) 16 Walking Lunges
2) 30 Seconds Plank

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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