WODs | Raise the Bar Fitness

Strength

Wednesday, August 27th, 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
Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or A Moderate/Heavy Weight

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

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

Wednesday, August 27th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
10 Inchworm To Push Up To Downward Dog

WOD

Workout Format

20 Min AMRAP
COMPETITVE
400m Run
5 Double Db Devil Press (35/25)

Performance

400m Run
5 Double Db Devil Press (25/15)

Lifestyle

200m Run
5 Double Db Thrusters
Rest 1 Minute

Bench Press

Every Minutes On The Minute:
Build Weight, Final 4 Sets Should Be Constant Weight Or Work Technique
5-5-5-5-5-5-5-5-5-5

Notes

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

Bootcamp

Tuesday, August 26th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
20 Second Deadhang
15 Air Squats
3 Negative Pull Ups

WOD

Workout Format

15 Minute AMRAP
COMPETITVE
25/20 Cal Rows
15 Wall Balls (20/14)
10 Pull Ups

Performance

20/15 Cal Rows
15 Wall Balls (14/10)
10 Jumping Pull Ups

Lifestyle

1 Minute Row
15 Air Squats
10 Ring Rows

Notes

Strength / Skill Work
Kipping Pull Ups

Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Forearm Stretch

Strength

Monday, August 25th, 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 4 Rounds
1 Rep @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

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, August 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
6 Plate Goblet Squat With A 5 Seconds Pause

WOD

Workout Format

21-15-9 Reps For Time (8 Minute Time Cap)
COMPETITVE
Air Bike
Single Db Snatches (60/40)

Performance

21-15-9
Single Db Snatches (40/30)

Lifestyle

4 Rounds
7 Cal Air Bike
10 Single Db Snatches

Back Squat

Every 2 Minutes On The Minute: Waving The Weight Up And Back Down Or Work Technique
5-3-1-5-3-1-5-3-1

Notes

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

Strength

Sunday, August 24th, 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
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 23rd, 2025 – Olympic Weightlifting 231.2

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
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%
% of Back Squat

Olympic Weightlifting

Saturday, August 23rd, 2025 - Olympic Weightlifting 231.1

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 22nd, 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
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 second dead hang
30 Mountain Climbers
15 Air Squats

Dumbbell Walking Lunges

Every 3 Minutes on the Minute
5-5-5-5-5 Per Side (heavy)

Notes

COMPETITIVE

AMRAP 2 Minutes
15 Toes To Bar
Max Deficit Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Knees to Elbows
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Leg Raises
Max Knee Push Ups

PERFORMANCE

AMRAP 2 Minutes
15 Knees to Elbow
Max Hand Release Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Leg Raises
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Knee Raises
Max Knee Push Ups

LIFESTYLE

3 Rounds
AMRAP 2 Minutes
15 Hanging Knee Raises
Max (minus 3) Elevated Push Up
Rest 3 minute

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch x 60 seconds per side
Chest on Rig Stretch x 60 seconds per side

Bootcamp

Thursday, August 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Inchworms
20 Alternating Lunges
20 Seconds High Plank Hold

Strength / Skill Work
Coach Guided
Plate Overhead Hold
Partial Wall Walk Hollow Hold
Full Wall Walk Hold
Wall Supported Handstand Hold
Free Standing Handstand Hold
-into-
Every Minute on the Minute x 6 Rounds
Odd Minutes) 20 Seconds Prone Cobra Hold
Even Minutes) 8 Double Dumbbell Z Press

WOD

Workout Format

3 Rounds For Time ~ 7 Minute Time Cap

Competitive

8 Chest To Bar Pull Ups
15/12 Cal Air Bike

Performance

8 Pull Ups
12/10 Cal Air Bike

Lifestyle

10 Ring rows
10/8 Cal Air Bike

Notes

Cool Down & Dismissal
100m Walk
Childs Pose x 60 seconds
Prayer Stretch x 60 seconds
Quad Stretch x 60 seconds per side

Strength

Wednesday, August 20th, 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
Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or A Moderate/Heavy Weight

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

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

Wednesday, August 20th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
50 Jumping Jacks
12 Empty Bar or PVC Muscle Cleans
12 Empty Bar or PVC Front Squats

WOD

Workout Format

15 Min AMRAP
COMPETITVE
400m Run
20 Hang Power Cleans (75/55)
10 Wall Balls (20/14)

Performance

300m Run
20 Hang Power Cleans (45/35)
10 Wall Balls (14/10)

Lifestyle

200m Run
20 Hang Power Cleans
10 Air Squats

Bent Over Barbell Row

Every 3 minutes on the minute
5-5-5 (heavy)
Kipping Pull Up / Strict Pull Up / Banded Pull Up / Ring Row
5 reps Every 30 seconds x 5 sets x 2 rounds / rest 2 minutes between rounds

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side
Calf Stretch x 60 seconds per side

Bootcamp

Tuesday, August 19th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
200m Run
10 Wall Balls
15 Wall Ball Deadlifts

WOD

Workout Format

For Time ~ 15 Minute Time Cap
COMPETITVE
5-5-4-4-3-3-2-2 Reps
Deadlift (305/215)
8 Burpee Over Bar

Performance

5-5-4-4-3-3-2-2 Reps
Deadlift (275/190)
8 Burpee Over Bar

Lifestyle

5-5-4-4-3-3-2-2 Reps
Deadlift
8 Elevated Burpee

Notes

Front Squats

Every 2 minutes on the minute: Building Weight Or Work Technique
8-8-8-8-8-8

Notes

Cool Down & Dismissal
100m Walk
Scorpion Stretch x 60 seconds per side
Pigeon stretch x 60 seconds per side
Standing Forward Fold x 60 seconds
Calf Stretch x 60 seconds per side

Strength

Monday, August 18th, 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
3 Reps @ 85% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

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, August 18th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
15 Air Squats
10 Sit Ups
10 Push Ups

WOD

Workout Format

25 Minute AMRAP ~ In Pairs ~ Split Reps
COMPETITVE
1500m Row
40 Push Press (65/45)
40 Sit Ups

Performance

1300m Row
30 Push Press (45/35)
30 Sit Ups

Lifestyle

1000m Row
30 Push Press
30 Crunches

Back Squat

Coach Guided
No Push Off Single Leg Step Up
Box Elevated Single Leg Squat
Heel Elevated Close Foot Squats
Heel Elevated Close Foot Squat, Kick out each foot and bring it back in then stand
Heel Elevated Close Foot Squat, Kick out a leg and stand up
Heel Elevated Single Leg Squat
Goblet Single Leg Squat
Single Leg Squat
-into-
Every Minute on The Minute x 4 rounds
20 second L-sit Hang Hold

Notes

100m Walk
Seal Stretch x 60 seconds
Quad Stretch x 60 seconds per side
Cross Body Shoulder Stretch x 60 seconds per side

Strength

Sunday, August 17th, 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
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 16th, 2025 – Olympic Weightlifting 230.2

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

E2:30MOM6
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 2 @ 90%
6th set: 2 @ 90%
% of Back Squat

Olympic Weightlifting

Saturday, August 16th, 2025 - Olympic Weightlifting 230.1

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: SNATCH + OHS

E2:00MOM5
Perform each set as....
1st set: 3x (2 Snatch + 1 OHS) @ 60%
This means complete the complex 3x in this set.
TOTAL 9 REPS
NOTE: You may adjust weight if prescribed weight is too heavy. (i.e. 50-55% instead of 60%)
2nd: 2x (2 Snatch + 1 OHS) @ 70%
This means complete the complex 2x in this set.
TOTAL 6 REPS
3rd-5th set: 2 Snatch + 1 OHS @ 75%
TOTAL 3 REPS PER SET
% of Snatch

C&J Work: CLEAN + FRONT SQUAT + JERK

E2:00MOM5
Perform each set as...
1st set: 3x (1 Clean + 1 Front Squat + 1 Split Jerk) @ 60%
This means complete the complex 3x in this set.
TOTAL 9 REPS
NOTE: You may adjust weight if prescribed weight is too heavy. (i.e. 50-55% instead of 60%)
2nd set: 2x (1 Clean + 1 Front Squat + 1 Split Jerk) @ 70%
This means complete the complex 2x in this set.
TOTAL 6 REPS
3rd-5th set: 1 Clean + 1 Front Squat + 1 Split Jerk @ 75%
TOTAL 3 REPS PER SET
% of C&J

Strength

Friday, August 15th, 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
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight