WODs | Raise the Bar Fitness

Bootcamp

Friday, January 30th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Db Deadlifts
10 Db Bicep Curl To Overhead Press
20 Seconds Dead Hang
5 Pull Ups Or Ring Rows

Strength

Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format

7 Rounds

Elite

7 Deadlifts (155/110)
5 Hang Power Cleans
3 Muscle Ups

Competitive

7 Deadlifts (135/95)
5 Hang Power Cleans
3 Chest To Bar Pull Ups

Performance

7 Deadlifts (115/80)
5 Hang Power Cleans
3 Pull Ups

Stimulus Points

Hinge And Grip Heavy. Scale Appropriately As To Not Fall During Pulls Or Drop The Bar

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 8-12 Db Z Press

Cool Down & Dismissal

Scorpion Stretch
Childs Pose Stretch

Bootcamp

Thursday, January 29th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Kang Squats
15 Mountain Climbers
5 Burpees

Strength

Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format

21-15-9 Reps For Time

Elite

Back Squats (205/145)
Burpees

Competitive

Back Squats (155/110)
Burpees

Performance

Back Squats (115/80)
Burpees

Stimulus Points

Fast Paced Workout, Go Unbroken
Do The Back Squats From A Rack Or Squat Stand

Accessory

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

Cool Down & Dismissal

Quad Stretch
Hip Flexor Lunge Stretch

Strength

Wednesday, January 28th, 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 2 Minutes On The Minute
1) 8-12 Push Ups
2) 15-20 Rear Delt Fly
3) 10-20 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

Bench Press

Build To A Heavy Single Or 1 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%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1RM Attempt
1 Rep @ 1RM Attempt
1 Reps @ 1RM Attempt

Bootcamp

Wednesday, January 28th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
40 Jumping Jacks
10 Sit Ups
15 Db Shoulder Press

Strength

Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
3 Reps X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format

7 Rounds ~ Teams of 3

Elite

15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (95/65)

Competitive

15 Sit Ups Sync
75 Double Unders Split
45 Push Press Split (75/55)

Performance

15 Sit Ups Sync
75 Double Unders Or 120 Single Unders Split
45 Push Press Split (75/55)

Stimulus Points

Shoulders May Feel Some Fatigue, Focus On Staying Relaxed During The Skips.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Wall Sit
Even Minutes) 15 Db Wrist Curls

Cool Down & Dismissal

Shoulder Stretch
Seal Stretch

Bootcamp

Tuesday, January 27th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Row
15 Band Good Morning
30 Seconds Echo Bike

Strength

Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM

WOD

Workout Format

4 Rounds

Elite

1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest

Competitive

1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest

Performance

1 Minute Max Cals Echo Bike
1 Minute Max Burpees
2 Minute Rest

Stimulus Points

High Intensity, Try Your Best To Recover During The Rest.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Farmer Hold
Even Minutes) 16 Alternating Cossack Squats

Cool Down & Dismissal

Pigeon Pose Stretch
Calf Stretch

Strength

Monday, January 26th, 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

3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Glute Bridges
2) 10-12 Walking Lunges Per Side
3) 10-20 Russian Twist

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 Single Or 1 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%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1RM Attempt
1 Rep @ 1RM Attempt
1 Reps @ 1RM Attempt

Bootcamp

Monday, January 26th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Squat Hops
10 Inchworm To Push Ups
10 Hanging Leg Or Knee Raises

Strength

Every 1:15 Minutes On The Minute
3 Rounds X 10-15 Reps

WOD

Workout Format

4 Rounds

Elite

8 Toes To Bar
12 Thrusters (95/65)
8 Toes To Bar
12 Box Jumps (24/20)

Competitive

8 Hanging Leg Raises
12 Thrusters (95/65)
8 Hanging Leg Raises
12 Box Jumps (24/20)

Performance

8 Hanging Knee Raises
12 Thrusters (75/55)
8 Hanging Knee Raises
12 Box Jumps Or Step Ups (24/20)

Stimulus Points

Toes To Bar Under Fatigue, Try To Go Unbroken.

Accessory

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

Cool Down & Dismissal

Quad Stretch
Prayer Stretch

Strength

Sunday, January 25th, 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) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

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 3 Minutes On The Minute
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Strength

Saturday, January 24th, 2026 - Dryland Training

General Warm-Up

1o shuttle runs
10 squats with active stretch
5 inchworms

Speed and Agility Activities

Plank Ball Roll
Plate Pass

E2MOM for 5 Rounds

8 Curtsy Lunge, each leg

Metabolic Conditioning

Chipper, in 2 teams:
200 air squats
200 sit ups
200 lunges
200 step ups
200 elevated pushups
400 shoulder taps

Olympic Weightlifting

Saturday, January 24th, 2026 – Olympic Weightlifting 252.2

Optional Cool Down

Optional

2 Rounds Not For Time
A) 1x 30s hold Seated Shoulder Extension Stretch
B) 10x Shoulder ER PAIL/RAIL from rig (5 per arm)
C) 1x 30s hold Couch Stretch (15s hold per leg)

CLEAN DEADLIFT WORK

E3:00MOM3
1st set: 4 @ 95%
2nd set: 4 @ 95%
3rd set: 4 @ 95%
% of Clean

FRONT SQUAT WORK

E3:00MOM6
1st set: 4 @ BETWEEN 65-70%
2nd set: 4 @ BETWEEN 70-75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
% of Front Squat

Olympic Weightlifting

Saturday, January 24th, 2026 - Olympic Weightlifting 252.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning

JERK TECHNIQUE PRIMER/ WARM UP

E2:00MOM2: Jerk Balance
1st set: 6 @ EMPTY BAR
2nd set: 3 @ BETWEEN 55-65%
% of Jerk

JERK WORK

E2:00MOM5: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 85%
% of Jerk

SNATCH WORK

E2:00MOM6: Segment/Pause Snatch
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
% of Snatch

CLEAN WORK

E2:00MOM6: Segment/Pause Clean
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ BETWEEN 65-70%
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 85%
% of Clean

Strength

Friday, January 23rd, 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) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows

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

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Bootcamp

Friday, January 23rd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm to Push Ups
12 Bodyweight Squats
250m Row

Strength

Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

5 Rounds

Elite

12 Burpees over Bar
8 Thrusters (95/65)
500m Row

Competitive

12 Burpees over Bar
8 Thrusters (95/65)
500m Row

Performance

12 Burpees over Bar
8 Thrusters (95/65)
400m Row

Stimulus Points

Pick a thruster weight you can do unbroken

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds single arm farmer carry right
Even Minutes) 30 Second single arm farmer carry left

Cool Down & Dismissal

Hamstring stretch
Shoulder stretch

Bootcamp

Thursday, January 22nd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Jumping Jacks
15 Band Rows
15 Band Overhead Press

Strength

Every 1:15 Minutes On The Minute
3 rounds x 8-12 reps
Kip Swings
Every 1:15 Minutes On The Minute
3 rounds x 15 reps

WOD

Workout Format

20 Minute AMRAP ~ In Pairs

Elite

16 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (70/50)
28 Sit ups

Competitive

10 Pull ups
20 Box jumps (24”/20”)
24 DB Snatches (50/35)
28 Sit ups

Performance

16 Jumping Pull ups
20 Box jumps
24 DB Snatches (35/25)
28 Sit ups

Stimulus Points

Rest while your partner works
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

Prayer stretch
Seal stretch

Strength

Wednesday, January 21st, 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 2 Minutes On The Minute
1) 8-12 Push Ups
2) 15-20 Rear Delt Fly
3) 10-20 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

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps

Bootcamp

Wednesday, January 21st, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
12 Plate Goblet Squat
12 Plate Good Mornings

Strength

Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

3 Rounds for Time

Elite

20 Deadlift (155/110)
50 Double Unders

Competitive

20 Deadlift (135/95)
50 Double Unders

Performance

20 Deadlift (95/65)
30 Double Unders or 80 Single Unders

Stimulus Points

High Volume Deadlifts

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Cobra Hold
Even Minutes) 15 Rear Delt Flys

Cool Down & Dismissal

Forward fold
Forearm stretch

Gymnastics

Tuesday, January 20th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Scap Pull Ups
10 Push Ups
10 Empty Bar Hang Power Cleans

Strength

Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

10 Minute AMRAP

Elite

5 Muscle Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)

Competitive

5 Chest to Bar Pull Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)

Performance

5 Pull Ups
5 Power Cleans (75/55)
10 Shoulder to Overhead (75/55)

Stimulus Points

High skill gymnastics
Quick barbell cycling

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 hanging leg raises
Even Minutes) 30 seconds plank

Cool Down & Dismissal

Prayer Stretch
Shoulder stretch

Strength

Monday, January 19th, 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

3 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Glute Bridges
2) 10-12 Walking Lunges Per Side
3) 10-20 Russian Twist

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

(Use 90% Of Your 1 Rep Max As Your Working Max)
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Bootcamp

Monday, January 19th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Shuttle Runs
12 DB Zercher Good Morning
12 DB Front Rack Lunges

Strength

Every 2:15 Minutes On The Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM

WOD

Workout Format

15 Minute AMRAP

Elite

32 Double DB Lunges (35/25)
3 Wall Walk
5 Shuttle Run

Competitive

32 Lunges
3 Wall Walk
5 Shuttle Run

Performance

32 Lunges
3 Scaled Wall Walk
5 Shuttle Run

Stimulus Points

Leg fatigue going into a short run

Accessory

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

Cool Down & Dismissal

Pigeon pose
Quad stretch

Strength

Sunday, January 18th, 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) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

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 3 Minutes On The Minute
1 Round X 1 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 77.5% Of Working Max
5 Round X 3 Reps @ 82.5% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps