WODs | Raise the Bar Fitness

Bootcamp

Wednesday, September 10th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Single Unders
5 Inchworm To Push Ups
5 Knee Tuck Jumps

Strength - Bench Press

5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 7) Every 3 minutes on the minute

WOD

Workout Format

8 Min AMRAP
COMPETITVE
10 Burpee Box Jump Over (24/20)
50 Double Unders

Performance

10 Burpee Box Jump Over (20)
85 Single Unders

Lifestyle

10 Burpee
50 Single Unders

Stimulus Points

Fast Paced
Unbroken Skips

Notes

Cool Down & Dismissal
100m Walk
Figure Four Stretch
Calf Stretch

Bootcamp

Tuesday, September 9th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Dead Hang
30 Jumping Jacks
15 Ring Rows

Strength

Strength - Back Squat
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute

WOD

Workout Format

Every 3 Minutes On The Minute X 4 Rounds
COMPETITVE
20/15 Cal Echo Bike
Max Unbroken Kipping Pull Ups

Performance

18/13 Cal Echo Bike
Max Unbroken Parallel With The Floor Ring Rows

Lifestyle

15/11 Cal Echo Bike
Max Unbroken Ring Rows

Stimulus Points

Hard repeatable pace
Don’t hit true failure

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Childs Pose

Strength

Monday, September 8th, 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

Back Squat

Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 70% 1 Rep Max Or An Easy/Moderate Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps Per Side: Dumbbell Split Squat
2) 6 Reps: Stiff Leg Deadlift
3) 30 Seconds: Zercher Hold

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, September 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Good Mornings
100m Run
10 Broad Jumps

WOD

Workout Format

For Time ~ 13 Minute Time Cap
21-15-9-9-15-21
COMPETITVE
Kettlebell Swings (50/35)
200m Run

Performance

Kettlebell Swings (35/25)
200m Run

Lifestyle

Kettlebell Swings
100m Run

Stimulus Points

Unbroken
Hard Sustainable Pace

Notes

Strength
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 7) Every 3 minutes on the minute

Notes

Cool Down & Dismissal
100m Walk
Pigeon Pose
Forward Fold
Forearm Stretch

Strength

Sunday, September 7th, 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

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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
Every 3 Minutes On The Minute x 5 Rounds
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max

Olympic Weightlifting

Saturday, September 6th, 2025 – Olympic Weightlifting 233.2

Accessory

A) LU Raises
E1:30MOM3: TOTAL 6 REPS PER SET
Perform with light plates for each set.
NOTE: Modify to partial raise if shoulder mobility is limited.
B) Clam Shell Planks
E1:30MOM3: 4 REPS PER SIDE. TOTAL 8 REPS PER SET
Perform each rep w/ 2s hold.

Cool Down

Optional

2 Rounds Not For Time
A) 8 Thoracic Rotation (4 per side)
B) 6 Alt. Couch Stretch w/ 5s hold from the wall
C) Shoulder Extension on Floor w/ 15s hold

FRONT SQUAT

E3:00MOM5
1st set: 6 @ 60%
2nd set: 6 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 70%
5th set: 4 @ 70%
% of Front Squat

Olympic Weightlifting

Saturday, September 6th, 2025 - Olympic Weightlifting 233.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Chest Opener
B) 5 Band Tricep Overhead Extension
C) 5 Band Scapular Retraction
D) 5 Band Crab Walk
E) 5 Dynamic Squat Stretch w/ 2-3s hold

BARBELL WARM UP

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 1 High-Hang Snatch + 1 Mid-Thigh Snatch + 1 Snatch
C) 3 sets: 3 Muscle Clean + 1 High-Hang Clean + 1 Mid-Thigh Clean + 1 Clean

SNATCH

E1:30MOM6
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Snatch

C&J

E1:30MOM6
Perform each set as...
1st to 3rd set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
4th-6th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 70%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%

Strength

Friday, September 5th, 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

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

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

Deadlift

Every 3 Minutes On The Minute x 5 Rounds
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max

Bootcamp

Friday, September 5th, 2025 - Bootcamp

General Warm-Up

30 seconds Skippings
30 seconds Mountain Climbers
30 seconds Press

WOD

Workout Format

13 Minute AMRAP

Competitive

15 Push Press (95/65)
30 Sit ups
60 Double Unders

Performance

15 Push Press (65/45)
30 Sit ups
100 Single Unders

Lifestyle

15 Push Press
20 Crunches
70 Single Unders

Notes

Strength / Skill Work
Every 30 seconds x 3 rounds
10 Plank Push Ups
10 Back Extensions
20 Russian Twists
10 Strict Hanging Knee or Leg Raises
30 seconds Farmer Hold
Rest 2 minutes

Notes

Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Calf Stretch

Bootcamp

Thursday, September 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band rows
15 Band Deadlifts
10 Scapular Pull Ups

Power Pendlay Row

Every 1.5 Minute on the Minute
3-3-3-3-3-3

WOD

Workout Format

Every 5 Minutes on the Minute x 3 rounds

Competitive

15 Pull Ups
Max Unbroken Deadlifts (345/240)

Performance

15 Pull Ups
Max Unbroken Deadlifts (345/240)

Lifestyle

15 Pull Ups
Max Unbroken Deadlifts (345/240)

Notes

Cool Down & Dismissal
100m Walk
Childs Pose
Prayer Stretch
Pigeon pose
Forward Fold

Bootcamp

Wednesday, September 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m run
15 Dynamic squats
10 Med Ball Clean and jerks

WOD

Workout Format

12 Min AMRAP
COMPETITVE
6 Single Dumbbell Hang Clean and Jerk (50/35)
10 Burpee over dumbbell
14 wall balls (20/14)

Performance

6 Single Dumbbell Hang Clean and Jerk (35/25)
10 Burpee over dumbbell
14 wall balls (14/10)

Lifestyle

6 Single Dumbbell Hang Clean and Jerk
10 No Push Up Burpee
14 Air Squats

Front Squat

Every 4 Minutes on the Minute
5-5-5-5-5

Notes

Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch

Strength

Wednesday, September 3rd, 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

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

Notes

Every 3 Minutes On The Minute x 5 Rounds
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max

Notes

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

Tuesday, September 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Empty Bar Strict Press
30 Jumping Jacks

WOD

Workout Format

20 Minute AMRAP
COMPETITVE
25/20 Cal row
50 Feet Farmer Carry (50/35)
*Every Round Add 50 Feet to the Farmer's Carry

Performance

20/15 Cal Row
50 Feet Farmer Carry (40/30)
*Every Round Add 50 Feet to the Farmer's Carry

Lifestyle

15/12 Cal Row
50 Feet Farmer Carry
*Every Round Add 50 Feet to the Farmer's Carry

Notes

Strength / Skill Work
Push Press

Every 2 Minutes on the Minute
8-8-8-8

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Forward Fold
Forearm Stretch

Bootcamp

Monday, September 1st, 2025 - Holiday Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Lunges
10 KB Good Mornings
5 Sit Ups
5 Ring Rows/Pull Ups
5 Inch Worm to Push Ups

WOD

Workout Format

For Time ~ Teams of 4 (Partner up 2 and 2)
Team 1 Rows.
Once Team 1 Finishes Rowing, They Move Onto The Work Portion
Team 2 Starts the Row, Moving to the Work Portion Once They Finish the Row.
Time is When all 4 Athletes Have Finished all Movements with a High Five
All Reps Are Split between Teams of 2

100 Cal Row
100 Sit Ups
100 KBS
100 KB Lunges
100 Pull Ups/Ring Rows
20 Wall Walks/Inch Worm with Push Up

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold

Strength

Sunday, August 31st, 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

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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
Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 30th, 2025 – Olympic Weightlifting 232.2

Accessory

A) Barbell Cuban Press
E1:30MOM3: TOTAL 8 REPS PER SET
Complete with a very light weight on the barbell, for all sets.
NOTE: Commonly, you will need to start with an empty barbell and slowly add weight.
B) Alt. DB Cross Body RDL
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate set of dumbbells.
NOTE: You may only need to perform the movement to just below knee. This is fine!

Cool Down

Optional

3 Rounds Not For Time
A) 10 Shoulder Sweep T-Spine Opener (5 per side)
B) 6x (3 per leg) Band Hamstring Rope Stretch w/ 3-5s hold
C) 6x (3 per leg) 10-second Quad Foam Roll

Back Squat

E3:00MOM7
Work into 95% for 3 sets of 1.
NOTE: If feeling good, you can work up to 100% and above.
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
8th set: 1 @ …
9th set: 1 @ …
10th set: 1@ …
% of Back Squat

Olympic Weightlifting

Saturday, August 30th, 2025 - Olympic Weightlifting 232.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Cuban Press
B) 5 Band Pull Through from Rig
B) 5 Band OHS
C) 10 Alt. World’s Greatest Stretch

Barbell Warm Up

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Snatch from mid-shin + 3 OHS
C) 3 sets: 3 Muscle Clean + 3 Clean from mid shin + 3 Front Squat

Snatch Work

E2:00MOM5
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Snatch

C&J Work

E2:00MOM5
Perform each set as...
2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of C&J

Strength

Friday, August 29th, 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

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

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

Deadlift

Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Goblet Squat
10 Med Ball Overhead Press
30 Mountain Climbers

WOD

Workout Format

For Time ~ 20 Minute Cap

Competitive

30 Hollow Body Rocks
40 Jump Lunge
50 Sit Ups
100 Burpees
400m Run

Performance

30 Hollow Body Rocks
40 Lunges
50 Sit Ups
90 Burpees
400m Run

Lifestyle

20 Hollow Body Rocks
30 Lunges
40 Sit Ups
75 Elevated Burpees
200m Run

Notes

Barbell Thrusters
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps
Into
Barbell Push Press
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps

Notes

Cool Down & Dismissal
100m Walk
Lying Figure 4 Stretch
Seal Stretch
Hip Flexor Stretch
Quad Stretch
Cross Body Shoulder Stretch

Bootcamp

Thursday, August 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
12 Band Pull Aparts
12 Band Good Mornings
5 Broad Jumps

Deadlift

Every 2.5 Minutes On The Minute:
Building Weight or Work Technique
4-4-4-4-4-4

WOD

Competitive

5 Minute AMRAP
15 Toes To Bar
15 Box Jump Overs (24/20)
5 Minute Rest
5 Minute AMRAP
15 KB Swings (50/35)
15 Box Jump Overs

Performance

5 Minute AMRAP
15 Leg Raises
15 Box Jump Overs (20)
5 Minute Rest
5 Minute AMRAP
15 KB Swings (35/25)
15 Box Jump Overs

Lifestyle

5 Minute AMRAP
15 Sit Ups
15 Box Step Overs
5 Minute Rest
5 Minute AMRAP
15 KB Swings
15 Box Step Overs

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Forward Fold
Forearm Stretch