WODs | Raise the Bar Fitness

Strength

Monday, July 7th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
15 Empty Bar Back Squats

Strength

Back Squat

Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More
*Rest 2-5 Minutes Between Sets

Accessory

3 Sets X 6 Reps: Dumbbell Split Squats Per Side / Rest 2 Minutes (Rest ~1 Minute Between Legs)
3 Sets X 6 Reps: Barbell Glute Bridge / Rest 1.5 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Single Arm Farmer Carry March Per Side / Rest 1.5 Minutes

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, July 7th, 2025 - Bootcamp

General Warm-Up

Repeat at an Easy Pace for 8 Minutes
10 Dynamic Squats
10 High Plank Mountain Climbers
10 Band Shoulder Press
10 Band Rows

Strength

Front Squat
Build To A Heavy 1 Rep Max To Be Completed Within 20 Minutes

WOD

Workout Format

3 Rounds For Time ~ 15 Minute Time Cap

Competitive

Row (500/450)
20 Wall Balls (20/14)
20 Sit Ups

Performance

Row (500/450)
20 Wall Balls (14/10)
20 Sit Ups

Lifestyle

Row (400/350)
20 Wall Balls (10/8)
20 Crunches

Notes

Specific Warm-Up & Movement Prep
1 Round To Be Completed Within 5 Minutes
250m Row
10 Air Squats
10 Wall Ball
10 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
Seal Stretch X 30 Seconds
Standing Quad Stretch X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side

Strength

Sunday, July 6th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute x 6 minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead

Accessory

3 Rounds EMOM
10 Reps: Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Bent Over Barbell Rows
30 Seconds: Db Overhead Hold March

Notes

Movement: Overhead Shoulder Press
Every 2 Minute on the Minute X 5
1-3 Reps @ 88-92% 1 Rep Max

Olympic Weightlifting

Saturday, July 5th, 2025 – Olympic Weightlifting 224.2

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate to heavy barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate to heavy kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Clean

Front Squat

E2:00MOM4
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 70%
4th set: 75%
% of Front Squat

Olympic Weightlifting

Saturday, July 5th, 2025 - Olympic Weightlifting 224.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
1 Push Jerk + 1 Split Jerk
TOTAL 2 REPS PER SET
3rd set: 80%
4th set: 80%
% of Split Jerk

Snatch Work

E1:30MOM5: Mid-Hang Snatch
1st set: 3 @ 70%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Snatch

Strength

Friday, July 4th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute x 6 minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
BirdDogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Reps: Empty BarDeadlift with a 3 second eccentric
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee

Accessory

4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max

Bootcamp

Friday, July 4th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Db Split Jerk per Side
6 Reps Box Step UPS
3 Reps Box Jumps

Strength

Cleans
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Clean Pulls
Sets X Reps: 2 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

12 Minute AMRAP

Competitive

20 Single DB Split Jerk (35/25)
15 Box Jump Over (24/20)
15/11 Air Bike

Performance

20 Single DB Split Jerk (25/15)
15 Box Jump Over (20/20)
15/11 Air Bike

Lifestyle

20 Single DB Split Jerk
15 Box or Plate Jump Over
40 seconds Air Bike

Notes

Stimulus: This Is a More Classic Mixed Full Body Workout. Try to Keep a High Level of Power From Movement to Movement.

Bootcamp

Thursday, July 3rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Reps Empty Bar Clean Grip Deadlift to Knee
3 Reps Empty Bar High Pull From Hip
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Power Cleans
3 Reps Empty Bar Hang Power Cleans
250M Row

Strength

Snatches
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

3 Sets x Rest 2 Minutes Between Sets

Competitive

10 Hang Power Cleans (95/65)
10 Front Squats
25/19 Cal Row

Performance

10 Hang Power Cleans (75/45)
10 Front Squats
25/19 Cal Row

Lifestyle

10 Hang Power Cleans
10 Front Squats
60 Seconds Row

Notes

Stimulus: This Is a Good Opportunity to Work On You Barbell Cycling and Push the Row. You Get a Good Rest After Each Round.

Strength

Wednesday, July 2nd, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Scapular Push ups
Push Up, Knee Push Up, or Elevated Push Up
PVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet Up Bench Press
5 Reps: Feet Up Bench Press
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
8 Reps: Deficit Push Ups
8 Reps: Single Arm Dumbbell Row
8 Reps: Single Arm DB Row
30 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold

Bootcamp

Wednesday, July 2nd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Scap Push Ups
Dynamic Squats
Pogo Hops
On Coaches Call Out
30 seconds of double under attempts
5 Reps: Lunges per side
5 Reps: Push ups
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk with a 3 second pause in the catch

Strength

Split Jerk
In 10 Minutes Build to a Heavy Single at 90-95% 1RM. (Starting at 70%1RM)
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 85% 1 Rep Max

WOD

Workout Format

10 Rounds For Time
COMPETITVE
30 Double Unders
20 Lunges
10 Push Ups

Performance

30 Double Unders or 50 Single Under
20 Lunges
10 Elevated Push Ups

Lifestyle

30 Single Under
20 Assisted Lunges
10 Elevated Push Ups

Notes

Stimulus: Chip away at this high volume body weight workout. Short breaks between movements to continuously move between rounds.

Bootcamp

Tuesday, July 1st, 2025 - Bootcamp

General Warm-Up

3 Rounds
200M Run
12 Alternating Hip Opener Lunges
12 Dynamic Squats
6 Inch Worm Push Ups

WOD

Workout Format

For Time ~ In Pairs

Competitive

800m Run Together
200m Single DB Farmer Carry Split (75/55)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (75/55) Split
800m Run Together
100 Alternating DB Lunges (75/55) Split
800m Run Together
100 Wall Balls (14/10) Split

Performance

800m Run Together
200m Single DB Farmer Carry Split (50/35)
800m Run Together
75 Burpees Split
800m Run Together
100 Single DB Sumo Deadlift (50/35) Split
800m Run Together
100 Alternating DB Lunges (50/35) Split
800m Run Together
70 Wall Balls (14/10) Split

Lifestyle

600m Run Together
200m Single DB Farmer Carry Split
600m Run Together
75 Elevated Burpees Split
600m Run Together
100 Single DB Sumo Deadlift Split
600m Run Together
100 Alternating Lunges Split
600m Run Together
70 Wall Balls or Bodyweight Squats Split

Notes

Stimulus: This is a long chipper with about 4km of running broken up. Pace the run and try not to get your heart rate too high during the other exercises, split often with your partner.

Strength

Monday, June 30th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Tempo Cobra Squats (3 Second Pause at the Bottom)
On Coaches Call Out
10 Reps: Goblet Squats
10 Reps: Empty Barbell Squats
6 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Back Squat

Main Strength Movement
Movement: Back Squat
Every 2 Minute on the Minute X 5 Rounds
1-2 Reps @ 88-92% 1 Rep Max

Accessory

3 Rounds EMOM
8 Reps: Back Squat
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tucks

Bootcamp

Monday, June 30th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
500m row
10 Reps: Empty Barbell Front Squats
10 Reps: Push Press
5 Reps: Thrusters
5 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom

Strength

Front Squat
In 15 Minutes Build to a Heavy Single of About 92% 1RM, (Starting at 70%1RM)
-Into-
1 Set X 2 Reps @ 85% 1RM
Front Squat (3 Sec Eccentric)
Sets X Reps: 2 Sets X 2 Reps @ 75% 1 Rep Max / E2mom

WOD

Workout Format

For Time

Competitive

250m Row
10-7-4-1
Thrusters
M: 95-115-135-155
F:65-75-85-95

Performance

250m Row
10-7-4-1
Thrusters
M: 65-75-85-95
F: 35-45-55-65

Lifestyle

200m Row
10-7-4-1
Thrusters or DB Thrusters

Notes

Stimulus: During This Heavy Thruster Workout Take Your Time Going From the Row to the Barbell. You Don’t Want to Have to Do Extra Cleans.

Strength

Sunday, June 29th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute x 6 minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead
3 Reps: Overhead Press @ ~40% 1 RM with a 2 seconds pause overhead

Accessory

3 Rounds EMOM
10 Reps: Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Bent Over Barbell Rows
30 Seconds: Db Overhead Hold March

Notes

Movement: Overhead Shoulder Press
Every 2 minute on the minute x 5 minutes
1-3 Reps @ 85-90% 1 Rep Max

Olympic Weightlifting

Saturday, June 28th, 2025 – Olympic Weightlifting 223.2

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate to heavy barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate to heavy kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Clean

Front Squat

E2:00MOM4
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 70%
4th set: 75%
% of Front Squat

Olympic Weightlifting

Saturday, June 28th, 2025 - Olympic Weightlifting 223.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM4
Mid-Hang Snatch
TOTAL 4 REPS
1st set: 70%
2nd set: 75%
3rd set: 75%
4th set: 75%
% of Snatch

Strength

Friday, June 27th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute x 6 minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
BirdDogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Reps: Empty BarDeadlift with a 3 second eccentric
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee
3 Reps: Deadlift @ ~40% 1 RM with a 2 seconds pause at the knee

Accessory

4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-3 Reps @ 85-90% 1 Rep Max

Bootcamp

Friday, June 27th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Barbell Front Squats
5 Reps: Empty Bar Push Press
3 Reps: Empty Bar Thrusters
5 Hanging Leg Raises
200M Row

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 80% 1 Rep Max

WOD

Workout Format

For Time

Competitive

1000m Row
40 Thrusters (65/45)
30 Hanging Leg Raises
800m Row
30 Thrusters
20 Hanging Leg Raises
600m Row
20 Thrusters
10 Hanging Leg Raises

Performance

1000m Row
40 Thrusters (45/35)
30 Hanging knee raises
800m Row
30 Thrusters
20 Hanging knee raises
600m Row
20 Thrusters
10 Hanging knee raises

Lifestyle

800m Row
40 Thrusters
30 Lying knee raises
600m Row
30 Thrusters
20 Lying knee raises
400m Row
20 Thrusters
10 Lying knee raises

Notes

Stimulus: This Is a Long Chipper Workout, Try Not to Redline Your Heart Rate. Take Breaks as Needed.

Bootcamp

Thursday, June 26th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Reps Empty Bar Clean Grip Deadlift to Knee
3 Reps Empty Bar High Pull From Hip
3 Reps Empty Bar Hang Muscle Clean
3 Reps Empty Bar Tall Hang Power Cleans
3 Reps Empty Bar Hang Power Cleans
3 Reps: Push Press
3 Reps: Push Jerk
200M Run

Strength

Snatches
Sets X Reps: 5 Sets X 1 Reps @ 90% 1 Rep Max / E2MOM
Snatch Pull
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

5 Rounds

Competitive

100M Run
15 Clean and Jerks (75/55)

Performance

100M Run
15 Clean and Jerks (45/35)

Lifestyle

100M Run
15 Clean and Jerks

Notes

Stimulus: Focus On Cycling the Barbell, Try to Do Those Unbroken as Long as Possible.

Strength

Wednesday, June 25th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Scapular Push ups
Push Up, Knee Push Up, or Elevated Push Up
PVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet Up Bench Press
5 Reps: Feet Up Bench Press
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Bench Press @ ~40% 1 RM with a 2 seconds pause at the bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
1-3 Reps @ 85-90% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
8 Reps: Deficit Push Ups
8 Reps: Single Arm Dumbbell Row
8 Reps: Single Arm DB Row
30 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold