Raise the Bar Fitness

WODs

Strength

Sunday, March 22th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 8-12 Rear Delt Fly
2) 8-12 Tricep Kick Backs
3) 8-12 DB Reverse Grip Curls

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

Shoulder Press

Build To A Heavy 5 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%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
Olympic Weightlifting

Saturday, March 21st, 2026 – Olympic Weightlifting 260.2

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 12 REPS (6 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 12 REPS PER SET (6 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)

Optional Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 2x 30s Banded Hip Flexor Glides

BACK SQUAT WORK

E3:00MOM4 OR REST 3:30 PER SET
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Back Squat
Olympic Weightlifting

Saturday, March 21st, 2026 - Olympic Weightlifting 260.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 50% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM5
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM6
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Clean
Strength

Friday, March 20th, 2026 – 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)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 8-12 Goblet Squats
2) 10-20 Seated Band Rows
3) 30-45 Seconds Plank

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 5 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%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
Bootcamp

Friday, March 20th, 2026 - Bootcamp

General Warm-Up

15 band face pulls
15 Shoulder Wall Slides
3 Rounds
1 minute echo bike
10 push ups
10 Single DB Sumo deadlift high pull

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
20 Minute AMRAP ~ In Pairs
Elite
24 Cal Bike
30 DB Bench Press (70/50)
40 Hang Power DB Snatch (70/50)
Competitive
18 Cal Bike
30 Double DB Bench Press (50/35)
40 Hang Power DB Snatch (50/35)
Performance
16 Cal Bike
30 Double DB Bench Press (35/25)
40 Hang Power DB Snatch (35/25)
Stimulus Points
Fun partner workout to break up however you’d like. 

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) Practice kip swings take breaks as needed or 8-12 Bent Over DB Row
Even Minutes) 8-15 DB Calf Raises

Cool Down & Dismissal

Doorway Chest Stretch
Quad Stretch
Bootcamp

Thursday, March 19th, 2026 - Bootcamp

General Warm-Up

20 Prone A’s
20 seconds lunge iso hold right
20 seconds lunge iso hold left
3 Rounds
12 Scap Pull Ups
8 Deadlift
8 Hang Muscle Clean
8 Split Jerk Position overhead press

Strength

Clean and Jerk for 15 minutes practice technique or build to a moderate double.

WOD

Workout Format
For Time ~ TC 12 Minutes (Repeat from Dec 3rd)
Elite
21-18-15-12-9-6
Toes to Bar
Burpees
Competitive
21-18-15-9-6
Toes to Bar
Burpees
Performance
21-18-15-9-6
Hanging Leg Raises
Burpees
Stimulus Points
This repeat workout has a lot of hip flexor work and may be higher speed than you expect. Break up early and go fast at the end.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds cobra hold
Even Minutes) 8-12 DB Hammer Curls

Cool Down & Dismissal

Seal Stretch
Figure 4 Stretch
Strength

Wednesday, March 18th, 2026 – 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

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Bent Over Barbell Row
2) 8-12 Tricep Dips
3) 8-12 Hammer Curls

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

Bench Press

Build To A Heavy 5 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%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
Bootcamp

Wednesday, March 18th, 2026 - Bootcamp

General Warm-Up

15 Spanish Squats or 30 seconds wall sit
30 seconds Band Face pull hold
3 rounds
250m row
10 lunges
10 band good mornings

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
Kris-B Legs
4 Rounds
Elite
15 Snatches (95/65)
30 DB Front Rack Reverse Lunges (50/35)
500m Row
Competitive
10 Snatches (95/65)
30 DB Front Rack Reverse Lunges (35/25)
500m Row
Performance
10 Snatches (75/55)
30 Reverse Lunges
400m Row
Stimulus Points
This workout is brought to you by Kris Bourque. This will bring heavy leg and possibly lower back fatigue. Don’t be afraid to break up the lunges.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 prone band hamstring curl
Even Minutes) 8-12 forearm curls

Cool Down & Dismissal

Quad stretch
Pigeon pose stretch
Bootcamp

Tuesday, March 17th, 2026 - Bootcamp

General Warm-Up

20 Bent Over Y’s
20 Bent Over T’s
3 Rounds
1 Minute Skipping
12 Scap Pull UPS
12 Scap Push UPS
3 Pull Ups or 8 Ring Rows
5 Push Ups or 8 Knee Push Ups

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
6 Rounds (TC ~ 14 Minutes)
Elite
12 Deficit Push ups
12 Pull Ups
35 Double Unders
Competitive
8 Push ups
8 Pull Ups
35 Double Unders
Performance
8 Push ups
8 Jumping Pull Ups
50 Single Unders Unders
Stimulus Points
A good push/pull workout, break up sets into manageable numbers and keep going.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 band face pulls
Even Minutes) 30 seconds russian twists

Cool Down & Dismissal

Doorway chest stretch
Eagle pose Stretch
Strength

Monday, March 16th, 2026 – Squat Class

General Warm-Up

12 Squat And Reach
12 90/90 Hip Switch
12 Glute Bridge March
8 Goblet Squats With A Pause At The Bottom
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Db Romanian Deadlift
2) 8-12 Walking lunges per side
3) 30-45 Seconds Hollow Hold

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

Back Squats

Build To A Heavy 5 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%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
Bootcamp

Monday, March 16th, 2026 - Bootcamp

General Warm-Up

30 seconds Deadbug
30 seconds side plank right
30 seconds side plank left
3 Rounds
20 Jumping jacks
10 DB Deadlift
5 Inchworms to push up

Strength

Every 2 Minutes On The Minute
5 Reps @ 45% Of 1 Rep Max
3 Reps @ 54% Of 1 Rep Max
2 Reps @ 63% Of 1 Rep Max
1 Reps @ 67.5% Of 1 Rep Max
8 Or More Reps @ 72% Of 1 Rep Max

WOD

Workout Format
8 Rounds ~ TC 18 Minutes
Elite
2 Gym Lengths Farmer Carry (50/35)
10 Double DB Deadlift
5 Double DB Devil Press
Competitive
2 Gym Lengths Farmer Carry (35/25)
10 Double DB Deadlift
5 Double DB Devil Press
Performance
2 Gym Lengths Farmer Carry (35/25
7 Double DB Deadlift
3 Double DB Devil Press
Stimulus Points
This is a very grippy workout. Every round or two think about shaking out the hands.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30-45 seconds plank
Even Minutes) 5 foot assisted ring muscle up

Cool Down & Dismissal

Forward Fold Stretch
Forearm Stretch
Strength

Sunday, March 15th, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press
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) 8-12 Seated Db Press
2) 15-20 Band Row
3) 6-10 Tricep Bench Dips

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

Shoulder Press

Use 90% Of Your 1 Rep Max As Your Working Max
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
Olympic Weightlifting

Saturday, March 14th, 2026 – Olympic Weightlifting 259.2

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a moderate weight.
TOTAL 10 REPS (5 PER ARM)
B) E1:30MOM3: Alt. DB Cross Body RDL
- Perform each set with a moderate set of dumbbells.
TOTAL 10 REPS PER SET (5 PER SIDE)
C) E1:30MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 12 REPS PER SET (6 PER ARM)

Optional Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 1x 30s T-Spine Can Opener on med ball or foam roller
C) 1x 30s Band Low Back Opener w/ kettlebell
D) 1x 30s Banded Frog

BACK SQUAT WORK

E3:00MOM4 OR REST 3:30 PER SET
- Perform each set as...
2x 2s Pause BS + 3 Regular BS
TOTAL 5 REPS PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Back Squat
Olympic Weightlifting

Saturday, March 14th, 2026 - Olympic Weightlifting 259.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x PVC Shoulder Dislocates
B) 10x Band Tricep Overhead Extension
C) 10x Alt. Barbell Lat Floss (5 per arm)
D) 5x (1 Good + 1 Back Squat) w/ empty bar

JERK TECHNIQUE/WARM UP

E1:30MOM2: Press into Jerk (Split Jerk or Push Jerk)
1st set: 3 w/ EMPTY BAR
2nd set: 3 w/ light weight or 55% of Split Jerk or Push Jerk

JERK WORK

E1:30MOM4
- Perform each set as...
3 Dip Squat + 1 Split Jerk w/ 2s pause in catch
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
% of Split Jerk or Push Jerk

SNATCH WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Snatch

CLEAN WORK

E1:30MOM7
- Perform each set as...
1 Pull to Hold + 1 Below Knee + 1 Floor
TOTAL 3 REPS PER SET
1st set: EMPTY BAR
2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
6th set: 75%
7th set: 75%
% of Clean
Strength

Friday, March 13th, 2026 – 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)
15 Empty Bar Deadlift

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 8-10 Bulgarian Split Squats Per Side
2) 30-45 seconds Russian Twists

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 2.5 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
Bootcamp

Friday, March 13th, 2026 - Bootcamp

General Warm-Up

20 90/90 Hip Rotations
20 Bent Over Y Press
3 Rounds
5 Inch Worms
10 Reverse Lunges
10 Hang Muscle Snatch
Then
10 Behind The Neck Snatch Grip Shoulder Press
10 Muscle Hang Power Snatch

Strength

Hang Snatch for 15 minutes practice technique or build to a moderate double.

WOD

Workout Format
CrossFit Open 26.3
16 Minute TC
Elite
2 rounds of:
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 clean (115/75)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters
Competitive
2 rounds of:
12 burpees over the bar (may step over)
12 cleans (65/45)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 clean (85/55)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 cleans (95/65)
12 burpees over the bar
12 thrusters
Performance
2 rounds of:
12 burpees 
12 cleans (45/25)
12 burpees 
12 thrusters
2 rounds of:
12 burpees 
12 clean (55/35)
12 burpees 
12 thrusters
2 rounds of:
12 burpees
12 cleans (65/45)
12 burpees 
12 thrusters
Stimulus Points
Pace! Don't Die :)

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Tricep Dips
Even Minutes) 8-12 DB Curls

Cool Down & Dismissal

TBD
Bootcamp

Thursday, March 12th, 2026 - Bootcamp

General Warm-Up

3 Rounds
250m Row
10 Muscle Hang Power Cleans
10 Push Ups

Strength

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
AMRAP
Elite
6 Minute AMRAP
15 Cal Row
15 Hang Power Clean (115/80)
4 Minutes Rest
6 Minute AMRAP
15 Cal Row
10 Burpee Over Rower
Competitive
6 Minute AMRAP
10 Cal Row
15 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
10 Burpee Over Rower
Performance
6 Minute AMRAP
10 Cal Row
10 Hang Power Clean (95/65)
4 Minutes Rest
6 Minute AMRAP
10 Cal Row
8 Burpee Over Rower
Stimulus Points
High Intensity Cardio Amrap, The Clean Weight Should Be Light Enough To Cycle Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 6-10 Alternating Cossack Squats
Even Minutes) 10-15 Prone Neck Extensions

Cool Down & Dismissal

Upper Back Stretch On Rig
Chest Doorway Stretch
Bootcamp

Wednesday, March 11th, 2026 - Bootcamp

General Warm-Up

10 Y,T,W Raises
20 Calf Raises
3 Rounds
1 Minute Skipping
30 Second Dead Hang
3 Toes To Bar Or 8 Hanging Leg/Knee Raises

Strength

Every 2 Minutes On The Minute
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
4 Rounds ~ TC 14 Minutes
Elite
50 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Toes To Bar
Competitive
30 Double Unders
10 Gym Lengths Farmer Carry (50/35)
10 Hanging Leg Raises
Performance
75 Single Unders
10 Gym Lengths Farmer Carry (35/25)
10 Hanging Knee Raises
Stimulus Points
Grip Workout, Keep The Hands Relaxed During The Doubles.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 10-15 Band Hamstring Curls

Cool Down & Dismissal

Forearm Stretch
Calf Stretch
Strength

Wednesday, March 11th, 2026 – 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

Accessory

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-15 Close Grip Bench Press
2) 10-15 Bent Over Barbell Row

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

Bench Press

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2 Minutes On The Minute
Round 1: 5 Reps @ 75% Of Working Max
Round 2: 3 Reps @ 85% Of Working Max
Round 3: Amrap @ 95% Of Working Max
Round 4,5,6: 5-8 Reps @ 75% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
Bootcamp

Tuesday, March 10th, 2026 - Bootcamp

General Warm-Up

60 Seconds Wall Sit
60 Seconds Deadbug
3 Rounds
5 Inchworms To Push Ups
10 Air Squats
5 Squat Jumps

Strength

Every 2 Minutes On The Minute 
3 Reps @ 54% Of 1 Rep Max
3 Reps @ 60.5% Of 1 Rep Max
8 Reps @ 65% Of 1 Rep Max
8 Or More Reps @ 65% Of 1 Rep Max

WOD

Workout Format
3 Rounds (TC ~ 12 Minutes)
Elite
9 Double Db Bench Press (70/50)
12 Double Db Hang Cleans
15 Double Db Front Squats
Competitive
9 Double Db Bench Press (50/35)
12 Double Db Hang Cleans
15 Double Db Front Squats
Performance
9 Double Db Bench Press (35/25)
12 Double Db Hang Cleans
15 Double Db Front Squats
Stimulus Points
This Will Be Heavy Shoulder Fatigue, Pick A Scale That

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Db Elbowing Rows
Even Minutes) 10-15 Db Calf Raises

Cool Down & Dismissal

Cross Body Shoulder Stretch
Forearm Stretch
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