WODs | Raise the Bar Fitness

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

Bootcamp

Friday, August 15th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Med Ball Deadlifts
12 Med Ball Overhead Press
12 Med Ball Goblet Squats

Bench Press

Every 2 Minutes On The Minute: Building Weight Or Work Technique
8-8-8-8

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Sit Ups (At Workout Scale)
3 Burpees

Tabata (20 seconds work / 10 seconds rest x 8 minutes, Rest 2 Minutes between Rounds)

COMPETITIVE

Round 1) Butterfly Ab Mat Sit Ups
Round 2) Burpees

PERFORMANCE

Round 1) Sit Ups
Round 2) Burpees

LIFESTYLE

Round 1) Crunches
Round 2) No Push Up Burpees

Notes

Cool Down & Dismissal
100m Walk
Seal Stretch
Pigeon Pose Stretch
Chest Stretch on Rig

Bootcamp

Thursday, August 14th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Plate Hopes
15 Plate Ground to Overhead
15 Air Squats

Strength / Skill Work
Coach Guided (perform as many reps as coach needs to address class technique)
8 Deadlift To Jump
8 Deadlift To Jump And Shrug
8 Power Clean

Strength

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Singles Of The Following Complex Building to Working Weight
Deadlift + Clean + Front Squat

WOD

Workout Format

For Time ~ 22 Minute Time Cap

Competitive

8 Front Squats (205/145)
1000m Row
16 Cleans (205/145)
1000m Row
24 Deadlifts (205/145)
1000m Row

Performance

8 Front Squats (160/115)
900m Row
16 Cleans (160/115)
900m Row
24 Deadlifts (160/115)
900m Row

Lifestyle

8 Front Squats
800m Row
16 Cleans
800m Row
24 Deadlifts
800m Row

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Forward Fold Stretch
Upper Back Stretch On Rig

Strength

Wednesday, August 13th, 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
5 Reps @ 80% 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 13th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
50 Skips
5 Inchworm to Push Up
10 Lying Hollow Body Rocks

WOD

Workout Format

4 Rounds For Time ~ Time Cap 15 Minutes
COMPETITVE
16 Dumbbell Bench Press (35/25)
10 Wall Walks

Performance

16 Dumbbell Bench Press (25/15)
10 Scaled Wall Walks

Lifestyle

12 Dumbbell Bench Press
8 Inch Worms

Strict Barbell Shoulder Press

Every 2 Minutes On The Minute: Building Weight Or Work Technique
6-6-6-6-6-6-6

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Dumbbell Bench Press
2 Wall Walks (at workout Scale)

Notes

Cool Down & Dismissal
100m Walk
Seal Stretch
Cross Body Shoulder Stretch
Chest Stretch on the Rig

Bootcamp

Tuesday, August 12th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
10 Sit Ups
10 KB Sumo Deadlifts
10 KB Halos
20 Pogo Hops

Coach Guided (perform as many reps as coach needs to address class technique)
30 Seconds Dead Hang
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Knees To Chest
Kipping Toes As High As Possible
Kipping Toes To Bar

WOD

Workout Format

15 Minute AMRAP
COMPETITVE
10 Toes to Bar
20 KB Swings (35/25)
400m Run

Performance

10 Hanging Leg Raises
20 KB Swings (25/15)
300m Run

Lifestyle

10 Lying Leg Raises
20 KB Swings
200m Run

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
200m Run
5 KB Swings
2 Toes to Bar (at workout scale)

Notes

Strength / Skill Work
Every 2 minutes on the minute x 3 rounds
12 Band Face Pulls + 20 Second Clam Shell Plank Per Side

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Pigeon Pose Stretch
Standing Calf Stretch

Strength

Monday, August 11th, 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 @ 80% 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 11th, 2025 - Bootcamp

General Warm-Up

Repeat for 5 Minutes
12 Dynamic Squats
10 Push Ups
50 Jumping Jacks

WOD

Workout Format

10 Minute Time Cap
COMPETITVE
21-15-9
Wall Balls (20/14)
Echo Bike

Performance

21-15-9
Wall Balls (14/10)
17-11-7
Echo Bike

Lifestyle

21-15-9
Wall Balls
1:00-1:00-0:45
Echo Bike

Back Squat

Every 1.5 Minutes On The Minute: Building Weight
3-3-3-3-3-3
Every 3 Minutes On The Minute: Constant Heavy Weight
3-3-3-3

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Wall Balls
20 Seconds Echo Bike

Notes

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

Strength

Sunday, August 10th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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 9th, 2025 – Olympic Weightlifting 229.2

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

E3:00MOM5
1st set: 6 @ 75%
2nd set: 4 @ 80%
3rd set: 3 @ 85%
4th set: 3 @ 85%
5th set: 3 @ 85%
% of Back Squat

Olympic Weightlifting

Saturday, August 9th, 2025 - Olympic Weightlifting 229.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Cuban Press
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

E1:30MOM5
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

E1:30MOM5
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 8th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Accessory

6 Reps: Barbell Romanian Deadlift / Every 2.5 Minutes On the Minute
6 Reps: Dumbbell Suitcase Squat / Every 2.5 Minutes On the Minute
15 Reps: Band Hamstring Curls / Every 1.5 Minutes On the Minute
10 Reps: Farmer Carry March / Every 2 Minutes On the Minute

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

Bootcamp

Friday, August 8th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Run
10 Plate Ground To Overhead
5 Inchworm Push Ups

Strength

Coach Guided
8 Muscle Clean
10 Front Rack Clean Landings
8 Power Cleans
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
3 Power Cleans (Build To Workout Weight)
2 Power Cleans
1 Power Clean
3 Bench Press (Build To Workout Weight)
2 Bench Press
1 Bench Press

AMRAP 13 ~ In Pairs
*Both Partners Work At The Same Time Swapping Movement Each Round

COMPETITIVE

10 Power Clean (115/80)
10 Bench Press (135/95)
Rest 1 Minutes

PERFORMANCE

10 Power Clean (95/65)
10 Bench Press (115/75)
Rest 1 Minutes

LIFESTYLE

10 Power Clean
10 Bench Press
Rest 1 Minutes

Deadlift

Every 2 Minutes On The Minute: Building Weight Or Work Technique
5-5-3-3-3-1-1

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds
Standing Forward Fold X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds

Bootcamp

Thursday, August 7th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
20 Seconds Per Side Plate Pinch Hold
20 Mountain Climbers

WOD

Workout Format

5 Rounds ~ 20 Minute Time Cap

Competitive

300m Run
100m Single Arm Farmer Carry (50/35)
20 Sit Ups

Performance

300m Run
100m Single Arm Farmer Carry (30/25)
20 Sit Ups

Lifestyle

200m Run
100m Single Arm Farmer Carry
10 Crunches

Push Press

Every 1.5 Minutes On The Minute: Building Weight Or Work Technique
3-3-3-3-3-3

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
30 Seconds Farmer Hold Per Side
5 Sit Ups

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side

Strength

Wednesday, August 6th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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 6th, 2025 - Bootcamp

General Warm-Up

Repeat For 8 Minutes
10 Dynamic Squats
10 Knees Over Toes Lunges
5 Inchworm To Downward Dog

Strength / Skill Work
Coach Guided
5 Single Leg Box Squat Per Side
5 Assisted Single Leg Squat Per Side
4 Elevated Single Leg Squat Per Side
3 Candle Stick Roll To Single Leg Squat
3 Single Leg Squats

WOD

Workout Format

15 Rounds For Time ~ 10 Minute Time Cap
COMPETITVE
3 Thrusters (95/65)
3 Burpees

Performance

3 Thrusters (65/45)
2 Burpees

Lifestyle

3 Thrusters
3 No Push Up Burpees

No Push Off Step Ups

Every 1.5 Minutes On The Minute (Weighted Or Unweighted)
6-6-6-6 (Per Leg)

Notes

Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
2 Thrusters
2 Burpees

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Childs Pose X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold X 30 Seconds
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side

Bootcamp

Tuesday, August 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Single Unders
10 Inchworm
10 Ring Rows

WOD

Workout Format

12 Minute AMRAP
COMPETITVE
Max Unbroken Push Ups
Rest 1 Minute
Max Unbroken Pull Ups
Rest 1 Minute

Performance

Max Unbroken Elevated Push Ups
Rest 1 Minute
Max Unbroken Band Pull Ups
Rest 1 Minute

Lifestyle

Max Unbroken Elevated Push Ups
Rest 1 Minute
Max Unbroken Ring Rows
Rest 1 Minute

Bench Press

Every 2 Minutes On The Minute: Building Weight Or Work Technique
5-5-5-5-5

Notes

Coach Guided
30 Seconds Dead Hang
5 Hanging Hollow To Arch Holds
5 Kip To Lever
4 Kipping Pull Up Singles
4 Kipping Pull Ups
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Push Ups At Workout Scale
5 Pull Ups At Workout Scale

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Childs Pose X 60 Seconds
Prayer Stretch X 60 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 60 Seconds Per Side

Bootcamp

Monday, August 4th, 2025 - Holidayyyyy Bootcamp

General Warm-Up

200 Meter Run
-Into-
2 Rounds of
5 Push Ups
10 Squats
15 Sit Ups
then
2 Rounds of
10 Good Mornings
10 Lunges
10 Ring Rows
Finish with 2 Minutes of
Skipping Practice

WOD

Workout Format

Teams of 3
6 min Work / 1 min Rest Per Round
At each station, 1 person is on the cardio while the other 2 split the reps (1 working, 1 resting).
When the cardio athlete returns, they tag in and the next person goes to the cardio while the remaining 2 continue splitting the work.
Keep rotating for the full 6 minutes, then rest 1 minute and move to the next station.

Round 1
Cardio: 400m Ski
Work: 20 Burpees + 30 Wall Balls
(C: 20/14) (P: 14/10)
Round 2
Cardio: 500m Row
Work: 30 KB Swings + 50 KB Lunges
(C: 20/14) (P: 14/10)
Round 3
Cardio: 400m Run
Work: 100 ft Sled Push + 40 Slam Balls
(C: 20/15) (P: 15/10)

Round 4
Cardio: 800m Bike Erg
Work: 20 Push-ups + 20 Box Jumps
(C: 24/20) (P:20/20)
Round 5
Cardio: 21 cal Assault Bike
Work: 60 Air Squats + 80 Mountain Climbers
Round 6
Cardio: 100 Double Unders (P: 200 Singles)
Work: 30 Ring Rows + 60 Sit-ups

Notes

Movement Prep
Review Cardio Exercises
Review WOD Movements

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side

Strength

Sunday, August 3rd, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
15 Empty Bar Shoulder Press

Accessory

3 Sets x 6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
3 Sets x 8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
3 Sets x 12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

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 3 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 2nd, 2025 – Olympic Weightlifting 228.2

Accessory

A) KB Lateral Swing
E1:30MOM4
Perform with a heavy kettlebell.
NOTE: Work 1 side per set. (i.e. 1st set: right side; 2nd set: left side)
TOTAL 10 REPS PER SET
B) KB ISO Banded Curl March
E1:30MOM3
Perform with a heavy kettlebell.
NOTE: March on the spot while maintaining the bicep curl.
TOTAL 15 REPS PER SET

Clean Work

E1:30MOM5
1 Power Clean + 1 Mid-Hang Power Clean
TOTAL 2 REPS PER SET
1st set: 70%
2nd set: 80%
3rd set: 85%
4th set: 85%
5th set: 85%
% of Power Clean or Clean

Back Squat

E3:00MOM4
1st set: 6 @ 75%
2nd set: 4 @ 80%
3rd set: 4 @ 80%
4th set: 4 @ 80%
% of Back Squat