WODs | Raise the Bar Fitness

Bootcamp

Wednesday, February 25th, 2026 - Bootcamp

General Warm-Up

30 Second side plank right
30 seconds side plank left
30 second plank
30 second dead bug
3 rounds
30 Jumping Jacks
15 Glute Bridges
16 alternating single leg deadlifts

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

For Time ~ TC 12 Min

Elite

50 KB Swings (50/35)
35 Double Unders
40 KB Swings
35 Double Unders
30 KB Swings
30 Cross overs
20 KB Swings
30 Cross Overs

Competitive

50 KB Swings (50/35)
50 Single Unders
40 KB Swings
50 Single Unders
30 KB Swings
25 Cross overs
20 KB Swings
25 Cross Overs

Performance

50 KB Swings (35/25)
35 Single Unders
40 KB Swings
35 Single Unders
30 KB Swings
35 Single Unders
20 KB Swings
35 Single Unders

Stimulus Points

This is quicker than it looks. Scale the skipping to your ability to avoid big hang ups.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds Farmer Hold
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Pigeon Pose
Calf Stretch

Bootcamp

Tuesday, February 24th, 2026 - Bootcamp

General Warm-Up

20 Band Face Pulls
20 Band Y Raises
3 Rounds
15 Band Row
15 Band Overhead Press
10 Scap Pull Ups
3 Toes to Bar or 8 knee raises

Strength

Every 1:30 Minutes On The Minute
Single Arm DB Row
3 Rounds X 8-12 Reps
Every 1:00 Minutes On The Minute
Rear Delt Fly Hold
3 Rounds X 10-15 Reps

WOD

Workout Format

4 Rounds ~ TC 15 Minutes

Elite

25 Shoulder to Overhead (75/55)
16 Burpees Over Bar
7 Toes to Bar

Competitive

25 Shoulder to Overhead (45/35)
16 Burpees Over Bar
7 Hanging Leg Raises

Performance

25 DB Shoulder to Overhead
16 Burpees
7 Hanging Knee Raises

Stimulus Points

Light and quick, keep a steady pace on the burpees.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 20 calf raises
Even Minutes) 30 seconds alternating single leg glute bridge

Cool Down & Dismissal

Shoulder Cross Body Stretch
Hip Flexor Stretch

Strength

Monday, February 23rd, 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: 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

Monday, February 23rd, 2026 - Bootcamp

General Warm-Up

1 Rounds
15 Banded Reverse Nordics
20 Alternating Side Lunges
3 Rounds
1 minute row
10 Easy Broad Jumps
10 Air Squats

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

For Time ~ TC 15 Minutes

Elite

21-15-9
Burpee Box Jump Overs (30/24)
41-30-18
Cal Row

Competitive

21-15-9
Burpee Box Jump Overs (24/20)
41-30-18
Cal Row

Performance

21-15-9
Burpee Box Step Overs
31-22-14
Cal Row

Stimulus Points

Steady pace at the beginning and try to speed up as the reps get lower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds hanging L Sit
Even Minutes) 30 seconds cobra hold

Cool Down & Dismissal

Quad Stretch
Calf Stretch

Strength

Sunday, February 22nd, 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) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

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, February 21st, 2026 – Olympic Weightlifting 256.2

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

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

E3:30MOM4
1st set set: 6 @ BETWEEN 65-70%
2nd set: 4 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 85%
% of Back Squat

Olympic Weightlifting

Saturday, February 21st, 2026 - Olympic Weightlifting 256.1

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 WORK

E2:00MOM6: Snatch Singles
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 1 @ 80%
6th set: 1 @ 85%
% of Snatch

C&J WORK

E2:00MOM6
1st-4th set: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
5th-6th set: 1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
6th set: 2 @ 85%
% of C&J

Strength

Friday, February 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 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

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, February 20th, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
5 Plank Outs
8 Db Hammer Curls
8 Strict Db Overhead Press
10 Goblet Squats

Strength

Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format

15 Minute AMRAP

Elite

3 Burpees Over Db
3 Db Hang Clean To Overheads (50/35)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.

Competitive

3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 3 Reps To The Burpees And Hang Clean-To-Overheads.

Performance

3 Burpees Over Db
3 Db Hang Clean To Overheads (35/25)
25 Foot Walking Lunge
*After Completing Each Round, Add 1 Reps To The Burpees And Hang Clean-To-Overheads.

Stimulus Points

This Is A Crossfit Open Repeat From Last Year, Slightly Modified To Fit Into Our Workout Space.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Face Pulls
Even Minutes) 30 Seconds Hollow Hold

Cool Down & Dismissal

Pigeon Pose Stretch
Quad Stretch

Bootcamp

Thursday, February 19th, 2026 - Bootcamp

General Warm-Up

20 Prone Y,T,W’s
3 Rounds
3 Strict Pull Ups Or 6 Ring Rows
5 Push Ups
10 Sit Ups
5 Broad Jumps

Strength

Every 2 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format

3 Rounds

Elite

7-5-3
Muscle Ups
Toes To Bar
Box Jump Over (30"/24")
*Rest 2 Minutes

Competitive

7-5-3
Chest To Bar
Toes To Bar
Box Jump Over (24"/20")
*Rest 2 Minutes

Performance

7-5-3
Pull Up
Hanging Leg Raises
Box Jump Or Step Over (24"/20")
*Rest 2 Minutes

Stimulus Points

Great Workout To Try Transitioning From One Bar Movement Into Another Without Dropping. Go Hard And You Get A Long Rest.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Lunge Hold Right
Even Minutes) 30 Seconds Lunge Hold Left

Cool Down & Dismissal

Forearm Stretch
Prayer Stretch

Strength

Wednesday, February 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

5 Rounds Each Every 2 Minutes On The Minute
1) 8-12 Incline Dumbbell Bench Press
2) 10-15 Bent 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

Wednesday, February 18th, 2026 - Bootcamp

General Warm-Up

3 Rounds
300m Row
15 Kang Squats
15 Ring Rows

Strength

Every 2.5 Minutes On The Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format

For Time ~ TC 13 Min

Elite

2000m Row
30 Front Squats (115/80)

Competitive

2000m Row
30 Front Squats (95/65)

Performance

1500m Row
30 Front Squats (75/55)

Stimulus Points

This Workout Will Feel Longer Than It Is. Try Not To Break And Keep Moving At A Steady Pace.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 16 Alternating Single Leg DB Or KB Deadlift
Even Minutes) 30 Seconds Cobra Hold

Cool Down & Dismissal

Deep Lunge Hip Flexor Stretch
Forward Fold Stretch

Bootcamp

Tuesday, February 17th, 2026 - Bootcamp

General Warm-Up

3 Rounds
20 Banded Face Pulls
15 Band External Rotations Right
15 Band External Rotations Left
20 Band Y Raises
3 Rounds
1 Minute Echo Bike
25ft Single Arm Farmer Carry Per Side

Strength

Every 2 Minutes on the Minute
5 Reps @ 50% Of 1 Rep Max
5 Reps @ 56% Of 1 Rep Max
10 Reps @ 60% Of 1 Rep Max
10 Or More Reps @ 60% Of 1 Rep Max

WOD

Workout Format

EMOM 20

Elite

Even: 15/11 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry

Competitive

Even: 10/7 Cal Echo Bike
Odd: 25ft Farmer Carry (50/35)
*Every Round Add 1 Length To The Farmer Carry

Performance

Even: 45 Seconds Echo Bike
Odd: 25ft Farmer Carry (35/25)
*Every Round Add 1 Length To The Farmer Carry

Stimulus Points

This Is A Death By Style Workout.
Once you fail on the carries, go back to 25 ft and rebuild.
Cals are to remain the same for the entire workout. Pick a category that you will be able to finish within 45 seconds

Accessory

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

Cool Down & Dismissal

Forearm Stretch
Quad Stretch

Bootcamp

Monday, February 16th, 2026 - Bootcamp

General Warm-Up

1 min light row or bike
1 Round
10 air squats
10 sit-ups
5 inch worms with pushups

WOD

Workout Format

For Time, Teams of 4, 45 minute Time Cap

Buy-In
Accumulate 150 calories
Any combo of row + bike
2 athletes working at a time
Team Chipper
200 sync air squats
150 sit-ups
100 push-ups
80 sync burpees
100 push-ups
150 sit-ups
200 sync air squats
Cash-Out
Accumulate 150 calories
Any combo of row + bike
2 athletes working at a time

Stimulus Points

Long, steady team grind from start to finish
Goal is constant movement, not sprinting
Smart pacing on machines; avoid early burnout
Quick rotations keep push-ups and burpees from stalling progress
Back half feels harder, stay calm and keep moving

Cool Down & Dismissal

30 Sec Quad Stretch, Each Side
30 Sec Chest/Shoulder Opener
30 Sec Seated Hamstring Fold
30 Sec Deep Squat Hold With Breathing

Strength

Sunday, February 15th, 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) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

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, February 14th, 2026 – Olympic Weightlifting 255.2

Accessory

A) E1:30MOM3: Seated DB/KB Press
- Perform with moderate dumbbells or kettlebells.
- Reps should be slow and controlled.
- Focus on maintaining an upright torso and pressing in line with your torso.
TOTAL 10 REPS PER SET
B) E1:30MOM3: Wall Supported RDL
- Perform with moderate dumbbells.
- Reps should be slow and controlled.
TOTAL 12 REPS PER SET (6 PER LEG)
C) E1:30MOM3: Banded Bird Dog
E1:30MOM3
- Perform each set with a medium resistance band.
- Opposite arm and opposite leg perform together.
TOTAL 12 REPS PER SET (6 PER LEG)

Optional Cool Down

Optional

2 Rounds Not For Time
A) 2x 15s Band Shoulder Opener (1 per arm)
B) 2x 15s Banded Hip Distraction Figure 4 (1 per leg)
C) 2x 15s Standing Quad Stretch (1 per leg)

BACK SQUAT WORK

E3:30MOM3
1st set set: 8 @ 65%
2nd set: 6 @ 70%
3rd set: 6 @ 75%
% of Back Squat

Olympic Weightlifting

Saturday, February 14th, 2026 - Olympic Weightlifting 255.1

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 WORK

E2:00MOM6: Snatch Singles
TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

C&J WORK

E2:00MOM6
Perform each set as: 2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of C&J

Strength

Friday, February 13th, 2026 – Deadlift

General Warm-Up

10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift

Accessory

3 Rounds Each Every 2 Minutes On The Minute
1) 15-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 15-20 Lying Knee Tucks

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

Friday, February 13th, 2026 - Bootcamp

General Warm-Up

1 Round
15 Y raises
15 Band Face Pulls
15 Band Upright Rows
3 rounds
10 Cal Echo Bike
8 Barbell Muscle Clean
8 Barbell Overhead Press

Skill: Push Press

Every 2 Minutes On The Minute x 4 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

8 Rounds in Pairs

Elite

15 Cal Echo Bike
10 Hang Squat Cleans (135/95)
*You go I go Rounds

Competitive

15 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds

Performance

10 Cal Echo Bike
10 Hang Squat Cleans (95/65)
*You Go I Go Rounds

Stimulus Points

These are fast rounds with a rest while your partner works. Don’t pick a weight you can’t cycle quickly.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 bent over DB flys
Even Minutes) 8-12 DB Tricep Extensions

Cool Down & Dismissal

Quad Stretch
Pigeon Pose Stretch
Shoulder Stretch

Bootcamp

Thursday, February 12th, 2026 - Bootcamp

General Warm-Up

1 Round
50ft shuttle jog
50ft high knees
50ft butt kicks
2 Rounds
30 sec Deadbug
30 sec side plank right
30 sec side plank left
16 single leg KB deadlift (8 per side)

Strength

Every 2:15 Minutes On The Minute x 3 Rounds
10 Reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

WOD

Workout Format

EMOM

Elite

Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (70/50)

Competitive

Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (50/35)

Performance

Odd: Max Shuttle Runs
Even: 8 Double KB Deadlift (35/25)

Stimulus Points

Very posterior chain heavy with the running into the deadlifts. Try to keep moving without breaking up the deadlifts.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 second Russian Twist
Even Minutes) 8-12 DB Hammer Curls

Cool Down & Dismissal

Calf Stretch
Forwards Fold Stretch