Raise the Bar Fitness

WODs

Olympic Weightlifting

Saturday, January 17th, 2026 – Olympic Weightlifting 251.2

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 @ 90%
2nd set: 4 @ 90%
3rd set: 4 @ 90%
% of Clean

FRONT SQUAT WORK

E3:00MOM5
1st set: 4 @ BETWEEN 60-65%
2nd set: 4 @ BETWEEN 70-75%
3rd set: 2 @ 80%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of Front Squat
Olympic Weightlifting

Saturday, January 17th, 2026 - Olympic Weightlifting 251.1

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: 2 @ 80%
5th set: 2 @ 80%
% 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 60-65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% 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 60-65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
6th set: 2 @ 80%
% of Clean
Strength

Friday, January 16th, 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 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
Bootcamp

Friday, January 16th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Big Arm Circles
10 Air Squats
5 Inchworms
10 Lying Knee Tucks

Strength

Every 2:15 Minutes On The Minute 
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm

WOD

Workout Format
12 Min AMRAP In Pairs Split Work
Elite
16 Front Squats (135/95)
20 Sit Ups
6 Wall Walks
Competitive
16 Front Squats (95/65)
20 Sit Ups
6 Wall Walks
Performance
16 Front Squats (75/55)
20 Sit Ups
6 Scaled Wall Walks
Stimulus Points
Rest While Your Partner Works
Maintain Hollow Position On The Wall Walks

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Arm Farmer Carry Right
Even Minutes) 30 Second Single Arm Farmer Carry Left

Cool Down & Dismissal

Shoulder Stretch
Bootcamp

Thursday, January 15th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
5 Inchworm To Push Up
10 Glute Bridge

Strength

Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM

WOD

Workout Format
For Time
Elite
20 Burpees
18 Chest to Bar Pull Ups
16 Burpees
14 Chest to Bar Pull Ups
12 Burpees
10 Chest to Bar Pull Ups
Competitive
20 Burpees
18 Pull Ups
16 Burpees
14 Pull Ups
12 Burpees
10 Pull Ups
Performance
20 Burpees
18 Ring Rows
16 Burpees
14 Ring Rows
12 Burpees
10 Ring Rows
Stimulus Points
Muscle Endurance
Steady Pace

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Forearm Curls
Even Minutes) 15 Calf Raises

Cool Down & Dismissal

Prayer Stretch
Strength

Wednesday, January 14th, 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
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
Bootcamp

Wednesday, January 14th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
5 Inchworm To Push Ups
10 Lunges
30 Jumping Jacks

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM

WOD

Workout Format
3 Rounds for Time
Elite
12 Push Press (135/95)
15/11 Cal Bike
Rest Twice The Work
Competitive
12 Push Press (95/65)
15/11 Cal Bike
Rest Twice The Work
Performance
12 Push Press (75/55)
10/8 Cal Bike
Rest Twice The Work
Stimulus Points
High Intensity Repeatable After Longer Rest.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Hollow Hold
Even Minutes) 30 Second Cobra Hold

Cool Down & Dismissal

Shoulder Across The Chest Stretch
Bootcamp

Tuesday, January 13th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Air Squats
8 Inchworms
12 Glute Bridge

Strength

Every 2:15 minutes on the minute
5 Reps X 70% 1rm
3 Reps X 80% 1rm
AMRAP X 85% 1rm

WOD

Workout Format
5 Rounds for Time
Elite
10 Wall Balls (20/14)
10 Power Cleans (135/95)
10 Burpees Over Bar
Competitive
10 Wall Balls (14/10)
10 Power Cleans (95/65)
10 Burpees Over Bar
Performance
10 Wall Balls (14/10)
10 Power Cleans (75/55)
10 Burpees Over Bar
Stimulus Points
Leg Endurance

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Hamstring Curls
Even Minutes) 15 Band Face Pulls

Cool Down & Dismissal

Quad Stretch
Strength

Monday, January 12th, 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)
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
Bootcamp

Monday, January 12th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
20 Seconds Dead Hang
10 Scap Pull Ups
10 Hanging Knee Raises
10 Lunges

Strength

Every 1:30 Minutes On The Minute
8-12 Reps

WOD

Workout Format
3 Rounds for Time
Elite
20/15 Cal Row
10 Toes To Bar
10 DB Snatches (70/50)
10 DB Box Step Overs
Competitive
20/15 Cal Row
10 Toes To Bar
10 DB Snatches (50/35)
10 DB Box Step Overs
Performance
15/11 Cal Row
10 Hanging Leg Raises
10 DB Snatches (35/25)
10 DB Box Step Overs
Stimulus Points
Heavy Hip Flexion

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Single Leg Glute Bridge Hold Right
Even Minutes) 30 Second Single Leg Glute Bridge Hold Left

Cool Down & Dismissal

Hip Flexor Stretch
Strength

Sunday, January 11th, 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
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
Olympic Weightlifting

Saturday, January 10th, 2026 – Olympic Weightlifting 250.2

Accessory

A) E1:30MOM3: Bird Dog Rows
- Perform with a moderate dumbbell.
TOTAL 12 REPS PER SET (6 PER ARM)
B) E1:30MOM3: Banded Bottom Up Kneeling KB Press
- Perform with a red or black band/medium resistance band and a moderate kettlebell.
NOTE: There should be resistance in the band.
TOTAL 12 REPS PER SET (6 PER ARM)

Optional Cool Down

Optional
2 Rounds Not For Time
A) 1x 30s hold 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: 6 @ 85%
2nd set: 6 @ 85%
3rd set: 6 @ 85%
% of Clean

FRONT SQUAT WORK

E3:00MOM5
- Perform each set as....
2x (1 1/4 FS) + 2x Regular FS
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat
Olympic Weightlifting

Saturday, January 10th, 2026 - Olympic Weightlifting 250.1

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

E1:30MOM2: Jerk Balance
1st set: EMPTY BAR
2nd set: BETWEEN 55-65%
% of Jerk

JERK WORK

E1:30MOM5: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Jerk

SNATCH WORK

E1:30MOM6: Segment/Pause Snatch
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch

CLEAN WORK

E1:30MOM6: Segment/Pause Clean
- Perform each rep w/ 2s pause at knee.
- Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean
Strength

Friday, January 9th, 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) 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
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
Bootcamp

Friday, January 9th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Echo Bike
5 Broad Jumps
15 Scap Pull Ups
10 Lying Leg Raises

Skill Work

Every 2 Minutes On The Minute For 9 Rounds
1) 20 Seconds Active Hang
2) 10 Kip Swing
3) 8 Pull Up Or Bent Over DB Row

WOD

Elite
AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (60/40)
- 1 min rest -
AMRAP 8
10 Chest To Bar Pull Ups
20/15 Cal Echo Bike
Competitive
AMRAP 8
12 Box Jump (24/20)
12 DB Snatches (50/35)
- 1 min rest -
AMRAP 8
10 Pull Ups
15/10 Cal Echo Bike
Performance
AMRAP 8
12 Box Jump (20)
10 DB Snatches (35/25)
- 1 min rest -
AMRAP 8
10 Jumping Pull Ups
10/8 Cal Echo Bike
Stimulus Points
Rest As Needed
Scale Based On Your Pull Up Ability. Rx+ Should Be Able To Do 15 Unbroken Chest To Bar Fresh.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Dead Hang
Even Minutes) 30 Second Rotating Plank

Cool Down & Dismissal

Prayer Stretch
Seal Stretch
Bootcamp

Thursday, January 8th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
10 Inchworms
10 Bicycle Crunches

Strength

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

WOD

Workout Format
16 Minute AMRAP
Elite
100 Push Ups
100 Sit Ups
30 Shuttle Runs
Competitive
70 Push Ups
70 Sit Ups
30 Shuttle Runs
Performance
40 Push Ups
40 Sit Ups
30 Shuttle Runs
Stimulus Points
Muscle Endurance Workout.
Rx+ Should Be Able To Do 50 Unbroken Push Ups Minimum Fresh.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 3 Kneeling Windmills Per Side
Even Minutes) 30 Second Of Glute Bridges

Cool Down & Dismissal

Hamstring Stretch
Chest Stretch
Strength

Wednesday, January 7th, 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
Every 3 Minutes On The Minute
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
Bootcamp

Wednesday, January 7th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
100m Row
10 Empty Bar Strict Press
10 Empty Bar Muscle Cleans
10 Empty Bar Romanian Deadlift

Strength

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

WOD

Workout Format
3 Rounds for Time
Elite
250m Row
8 Push Press (155/110)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
Competitive
250m Row
8 Push Press (135/95)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
Performance
200m Row
8 Push Press (95/65)
200m Row
8 Hang Cleans
200m Row
8 Deadlifts
Stimulus Points
Barbell Cycle Under Fatigue.
Should Be Able To Go Unbroken With The Bar.

Accessory

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

Cool Down & Dismissal

Upper Back Stretch
Shoulder Across The Chest Stretch
Bootcamp

Tuesday, January 6th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
30 Mountain Climbers
15 Knee Push Ups

Strength

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

WOD

Workout Format
Double Annie, In Pairs ~ Split Work
Elite
100-80-60-40-20
Double-Unders
Med Ball Sit-Ups (14/10)
Competitive
100-80-60-40-20
Double-Unders
Sit-Ups
Performance
200-160-120-80-40
Single Unders
100-80-60-40-20
Sit-Ups
Stimulus Points
Core And Cardio Rest While Your Partner Works
Great Workout To Practice Skipping Or Doubles

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Wall Sit
Even Minutes) 30 Second Cobra Hold

Cool Down & Dismissal

Scorpion Stretch
Calf Stretch
Strength

Monday, January 5th, 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)
Every 3 Minutes On The Minute
7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps
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