WODs | Raise the Bar Fitness

Strength

Monday, March 9th, 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
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

Back Squats

Back Squats (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

Gymnastics

Monday, March 9th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls
30 Second Band Row Isometric Hold
3 Rounds
30 Seconds Dead Hang
3 Pull Ups
10 Empty Bar Deadlifts
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

4 Min AMRAP
3 Muscle-Up
10 Deadlift (225/155)
Rest 1.5 Minutes
4 Min AMRAP
4 C2b Pull Up
8 Deadlift (255/180)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (285/200)

Competitive

4 Min AMRAP
1 Muscle-Up
10 Deadlift (185/130)
Rest 1.5 Minutes
4 Min AMRAP
3 C2b Pull Up
8 Deadlift (225/155)
Rest 1.5 Min
4 Min AMRAP
5 Pull Up
6 Deadlift (255/180)

Performance

4 Min AMRAP
3 Pull Ups
10 Deadlift (155/110)
Rest 1.5 Minutes
4 Min AMRAP
4 Jumping Pull Ups
8 Deadlift (185/130)
Rest 1.5 Min
4 Min AMRAP
5 Ring Rows
6 Deadlift (225/155)

Stimulus Points

This Is A Higher Skill Gymnastics Paired With A Heavy Deadlift. Take Your Time, Smooth Is Fast.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20-40 Seconds Side Plank Right
Even Minutes) 20-40 Seconds Side Plank Left

Cool Down & Dismissal

Prayer Stretch
Pigeon Pose

Strength

Sunday, March 8th, 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) 8-12 Bent Over DB Row
3) 6-10 Tricep Push Ups

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: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Olympic Weightlifting

Saturday, March 7th, 2026 – Olympic Weightlifting 258.2

Accessory

A) E1:30MOM3: Half Kneeling Press
- Perform each set with a light to 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 8 REPS PER SET (4 PER SIDE)
C) E1:300MOM3: Banded Plank Row
- Perform each set with a moderate resistance band.
TOTAL 10 REPS PER SET (5 PER ARM)

Optional Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s Seated Shoulder Extension
B) 6x Kneeling T-Spine Rotations (3 per side)
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: 60%
3rd set: 65%
4th set: 65%
% of Back Squat

Olympic Weightlifting

Saturday, March 7th, 2026 - Olympic Weightlifting 258.1

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

EMOM2: 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

Bootcamp

Friday, March 6th, 2026 - Bootcamp

General Warm-Up

20 Arm Circles
30 sec Dead Hang
30 sec Kip Swing
20 Scap Push Ups
-into-
3 Rounds
10 Push Ups
10 Deadbugs
10 Single DB Deadlift to Press
3 Pull Ups or 8 Ring Rows

Strength

Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

CrossFit Open 26.2
15 Minute TC

Elite

80-foot dumbbell overhead walking lunge (50/35)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Competitive

80-foot dumbbell overhead walking lunge (35/20)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

Performance

80-foot walking lunge
20 alternating dumbbell snatches
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups

Stimulus Points

TBD

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bicep Curls
Even Minutes) 8-12 Tricep Overhead Extensions

Cool Down & Dismissal

TBD

Strength

Friday, March 6th, 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 per side reverse lunges
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: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Bootcamp

Thursday, March 5th, 2026 - Bootcamp

General Warm-Up

20 Prone A Raises
20 Prone Y Raises
30 Seconds Band Face Pull Hold
3 Rounds
10 Db Floor Press
8 Alternating Lunges
10 Db Z Press
8 Alternating Lunges

Strength

Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

For Time ~ TC 12 Minutes

Elite

21-18-15-9
Wall Ball (20/14)
Db Bench Press (70/50)

Competitive

21-18-15-9
Wall Ball (20/14)
Db Bench Press (50/35)

Performance

21-18-15-9
Wall Ball (14/10)
Db Bench Press (35/25)

Stimulus Points

Your Shoulder Will Feel This More Than Expected, But It's A Quick Workout So Try To Go Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Side Plank Right
Even Minutes) 30 Seconds Side Plank Left

Cool Down & Dismissal

Quad Stretch
Cross Body Shoulder Stretch

Strength

Wednesday, March 4th, 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 2 Minutes On The Minute
1) 10-15 push ups
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: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Ma
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Bootcamp

Wednesday, March 4th, 2026 - Bootcamp

General Warm-Up

15 Prone Y,T,W’s
30 Seconds Wrist Stretch
3 Rounds
30 Single Unders
10 Push Ups
10 Hang Muscle Cleans

Strength

Every 2 Minutes On The Minute X 4 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

For Time ~ TC 12 Min

Elite

6 Hang Clean (155/115)
12 Strict HSPU
100 Double Unders
12 Strict HSPU
6 Hang Cleans

Competitive

6 Hang Clean (135/95)
12 Kipping HSPU
100 Double Unders
12 Kipping HSPU
6 Hang Cleans

Performance

6 Hang Clean (95/65)
12 Pike Push Up
150 Single Unders
12 Pike Push Up
6 Hang Cleans

Stimulus Points

Hard Skill Overhead Movement. Break Before You Hit Failure.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Farmer Hold
Even Minutes) 8-12 Band Face Pulls

Cool Down & Dismissal

Arm Cross Body Shoulder Stretch
Seated Trap Stretch

Bootcamp

Tuesday, March 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
10 Zercher Db Good Mornings
10 Sit Ups
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

For Time

Elite

12-10-8-6-4-2
Strict Pull-Ups
36-30-24-18-12-6
Sit-Ups
Dual KB Swings (35/25)

Competitive

12-10-8-6-4-2
Kipping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swings (50/35)

Performance

12-10-8-6-4-2
Jumping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swing (35/25)

Stimulus Points

Pulling Strength With Some Core And Hinging. Chip Away At The Reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 30 Seconds Deadbug

Cool Down & Dismissal

Prayer Stretch
Calf Stretch

Strength

Monday, March 2nd, 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 2 Minutes On The Minute
1) 10-15 Barbell Hip Thrusts
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

Back Squats

Back Squats (Use 90% Of Your 1 Rep Max As Your Working Max)
Every 2.5 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Bootcamp

Monday, March 2nd, 2026 - Bootcamp

General Warm-Up

20 Prone Y Raises
20 Prone T Raises
3 Rounds
250m Row
10 Push Ups
16 Reverse Lunges

Strength

Every 1:30 Minutes On The Minute
3 Rounds X 8-12 Reps
Band Pull Down Every 1:00 Minutes On The Minute
3 Rounds X 10-15 Reps

WOD

Workout Format

4 Rounds ~ For Time

Elite

5 Front Squats (185/135)
15 Push Ups
500m Row

Competitive

5 Front Squats (155/115)
15 Push Ups
500m Row

Performance

5 Front Squats (135/95)
10 Push Ups
500m Row

Stimulus Points

This Is A Full Body Workout, You Shouldn’t Be Worried About Missing A Front Squat Rep But They Should Be Challenging.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8 Shoulder Windmill Right Side
Even Minutes) 8 Shoulder Windmill Left Side

Cool Down & Dismissal

Quad Stretch
Single Arm Chest Stretch

Strength

Sunday, March 1st, 2026 – Overhead Press

General Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side
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) 8-12 Bent Over DB Row
3) 6-10 Tricep Push Ups

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 @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week,

Olympic Weightlifting

Saturday, February 28th, 2026 – Olympic Weightlifting 257.2

Optional Cool Down

Optional

2 Rounds Not For Time
A) 2x 15s Band Shoulder Distraction w/ Flexion (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Couch Stretch (1 per leg)

BACK SQUAT WORK

E3:00MOM10
- Work into a 1RM or 2RM Back Squat or establish a new 1RM or 2RM Back Squat.
- If you miss a lift, move on to the next set. Do no try again in the same set.
NOTE: 1ST SET: BETWEEN 65-70% AS A WARM UP SET
1st set set: 4 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 1-2 @ 80%
4th set: 1-2 @ 85%
5th set: 1-2 @ 90%
6th set: 1-2 @ 95%
7th set: 1-2 @ 100
8th set: 1-2 @ …
9th set: 1-2 @ …
10th set: 1-2 @ …
% of Back Squat

Olympic Weightlifting

Saturday, February 28th, 2026 - Olympic Weightlifting 257.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Pull Apart
B) 10x Plate Halo w/ light plate
C) 10x Plate OHS w/ light plate
D) 10x Hip Circles (5 per leg)

SNATCH WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Snatch w/2s hold in catch

SNATCH WORK

E2:00MOM10
- Work into 1RM Snatch or establish a new 1RM Snatch.
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
1st set: 3 @ 65%
2nd set: 2 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set: 1 @ 100%
9th set: 1 @ …
10th set: 1 @ …
% of Snatch
REST: 5:00
- Take this time to rest/nervous pee/hydrate before the C&J!

C&J WARM UP

EMOM3
- Perform each set, with the empty bar, as...
3 Tall Clean + 2 Split Jerk w/ 2s hold in catch
TOTAL 5 REPS PER SET

C&J WORK

E2:00MOM10
- Work into a MAX C&J or establish a new MAX C&J
- If you miss a lift, move on to the next set.
Do no try again in the same set.
Give yourself the necessary rest per set.
- Perform each set as...
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 1+1 @ 65%
2nd set: 1+1 @ 70%
3rd set: 1+1 @ 75%
4th set: 1+1 @ 80%
5th set: 1+1 @ 85%
6th set: 1+1 @ 90%
7th set: 1+1 @ 95%
8th set: 1+1 @ 100
9th set: 1+1 @ …
10th set: 1+1 @ …
% of C&J
REST: 10:00
- Take this time to rest/nervous pee/hydrate before the Back Squat!

Strength

Friday, February 27th, 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 per side reverse lunges
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 @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

Bootcamp

Friday, February 27th, 2026 - Bootcamp

General Warm-Up

20 Bent Over Y Raise
30 Sec Lunge Hold ~ Left
30 Lunge Hold ~ Right
3 Rounds of
15 Air Squats
10 Push Ups
3 Box Jumps

Strength

Every 2 Minutes On The Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format

CrossFit Open 26.1

Elite

For time:
20 wall-ball shots (20/14)
18 box jump-overs (24/20)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes

Competitive

20 wall-ball shots (14/10)
18 box jump-overs/step-over (24/20)
30 wall-ball shots
18 box jump-overs/step-over
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs/step-over
30 wall-ball shots
18 box jump-overs/step-over
20 wall-ball shots
Time cap: 12 minutes

Performance

15 wall-ball shots (14/10)
15 box jump-overs/step-over (24/20)
20 wall-ball shots
15 box jump-overs/step-over
30 wall-ball shots
15 medicine-ball box step-overs
55 wall-ball shots
15 medicine-ball box step-overs
30 wall-ball shots
15 box jump-overs/step-over
20 wall-ball shots
15 box jump-overs/step-over
15 wall-ball shots
Time cap: 12 minutes

Stimulus Points

TBD

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 Forearm Curls
Even Minutes) 30 seconds wall sit

Cool Down & Dismissal

TBD

Bootcamp

Thursday, February 26th, 2026 - Bootcamp

General Warm-Up

20 Prone Supinated A’s
20 Prone Pronated A’s
10 Prone Y,T,W’s
3 Rounds
1 Minute Echo Bike
12 Push Ups
3 strict pull ups or 8 ring rows

Strength

Every 2 Minutes on the Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format

In Pairs ~ Split Rounds ~ 10 Rounds ~ TC 17 Minutes

Elite

10 DB Bench Press (50/35)
10 Pull Ups
15/10 Cal Echo Bike

Competitive

10 DB Bench Press (35/25)
15 Ring Rows
15/10 Cal Echo Bike

Performance

10 DB Bench Press (35/25)
10 Ring Rows
10/7 Cal Echo Bike

Stimulus Points

Rest while your partner workouts, switch each round.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds side plank right
Even Minutes) 30 seconds side plank left

Cool Down & Dismissal

Chest Stretch on Rig
Prayer Stretch

Strength

Wednesday, February 25th, 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 2 Minutes On The Minute
1) 10-15 push ups
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 @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max
*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week