WODs | Raise the Bar Fitness

Bootcamp

Monday, January 5th, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Row
15 Band Good Morning
15 Band Pull Apart
15 Band 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

4 Rounds for Time

Elite

10 Chest To Bar Pull Ups
25 KB Swings (75/50)
Rest 1 Minute

Competitive

10 Pull Ups
25 KB Swings (50/35)
Rest 1 Minute

Performance

10 Jumping Pull Ups
25 KB Swings (35/25)
Rest 1 Minute

Stimulus Points

High Intensity Followed By An Incomplete Recovery
Try To Go Unbroken

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Seated L Sit Hold
Even Minutes) 30 Second Plank

Cool Down & Dismissal

Pigeon Pose
Forearm Stretch

Strength

Sunday, January 4th, 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) 15-20 Rear Dumbbell Flys
2) 8-12 Bent Over Dumbbell Rows
3) 10-15 Seated Dumbbell Arnold Press

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 Rounds X AMRAP @ 85% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Olympic Weightlifting

Saturday, January 3rd, 2026 – Olympic Weightlifting 249.2

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 @ 80%
2nd set: 6 @ 80%
3rd set: 6 @ 80%
% 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: 70%
5th set: 70%
% of Front Squat

Olympic Weightlifting

Saturday, January 3rd, 2026 - Olympic Weightlifting 249.1

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 @ 70%
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 @ 70%
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 @ 70%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean

Strength

Friday, January 2nd, 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) 8-12 Goblet Squats
2) 30 Seconds Hollow Hold
3) 6-10 Chin Ups

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 Rounds X AMRAP @ 85% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Bootcamp

Friday, January 2nd, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
16 High Kness
16 Butt Kicks
20 Mountain Climbers
20 Russian Twists

Strength

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

WOD

Workout Format

EMOM ~ 16 Minutes

Elite

1) 30 seconds Weighted Hollow Hold
2) 15/10 Cal Echo Bike
3) 30 seconds Weighted Plank Hold
4) 15/10 Cal Echo Bike

Competitive

1) 30 seconds Hollow Hold
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike

Performance

1) 30 seconds Hollow Hold
2) 10/7 Cal Echo Bike
3) 30 seconds Plank Hold
4) 10/7 Cal Echo Bike

Stimulus Points

This is cardio and core workout. Adjust the time of the hold to feel challenging.
You should have 15-20 seconds after the bike.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 6-10 Strict Toes to Bar
Even Minutes) Max Farmer Hold

Cool Down & Dismissal

Forearm Stretch
Seal Stretch

Bootcamp

Thursday, January 1st, 2026 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
15 Squats
10 Ring Rows
5 Push Ups

WOD

Workout Format

For Time

Elite

For Time
Buy In: 1013 meter Row
31 Push Presses (75/55)
31 Pull-Ups
31 Snatches (75/55)
31 Sit-Ups
31 Toes-to-Bars
31 Push Ups
31 Box Jumps (24/20)
31 Front Squats (75/55)
31 Unbroken Double-Unders
31 Thrusters (75/55)
31 Lunges
31 Burpees
Cash Out: 1013 meter Row

Competitive

For Time with a Partner. Split all the work
Buy In: 1013 meter Row
31 Push Presses (75/55)
31 Pull-Ups
31 Snatches (75/55)
31 Sit-Ups
31 Toes to Bar
31 Push Ups
31 Box Jumps (24/20)
31 Front Squats (75/55)
31 Double-Unders
31 Thrusters (75/55)
31 Lunges
31 Burpees
Cash Out: 1013 meter Row

Performance

For Time with a Partner ~ Split all work
Buy In: 1013 meter Row
31 Push Presses (55/45)
31 Jumping Pull-Ups
31 Snatches (55/45)
31 Sit-Ups
31 Leg Raises
31 Push Ups
31 Box Jumps (24/20)
31 Front Squats (55/45)
31 Double-Unders or 62 Single Unders
31 Thrusters (55/45)
31 Lunges
31 Burpees
Cash Out: 1013 meter Row

Stimulus Points

This is a holiday workout, partner up and have fun,
Scale or change movements as needed to have an enjoyable but challenging workout.

Cool Down & Dismissal

Seal Stretch
Lying Rotational Stretch

Strength

Wednesday, December 31st, 2025 – 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 Dumbbell Bench Press
2) 15-20 Band Face Pulls
3) 8-12 Close Grip 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

Bench 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 Rounds X AMRAP @ 85% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Bootcamp

Wednesday, December 31st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Second Row
15 Band Overhead Press
15 Band Row
15 Band Good Morning

Strength

Every 2:15 Minutes on the Minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or AMRAP x 70% 1RM

WOD

Workout Format

3 Rounds for Time (Time Cap 13 Minutes)

Elite

10 Push Ups
20/15 Cal Row
10 Air Squats
20/15 Cal Row
10 KB Swings (100/70)

Competitive

10 Push Ups
15/10 Cal Row
10 Air Squats
15/10 Cal Row
10 KB Swings (50/35)

Performance

15 Elevated Push Ups
15/10 Cal Row
15 Box Squats
15/10 Cal Row
15 KB Swings (35/25)

Stimulus Points

This is meant to be an easier workout before the holiday big one.
Choose movements that allow you to keep a more aerobic feel.

Accessory

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

Cool Down & Dismissal

Forward Fold Stretch
Doorway Chest Stretch

Bootcamp

Tuesday, December 30th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
16 Scap Pull Ups
16 Lunges
16 Ring Rows
8 Squats

Strength

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

WOD

Workout Format

21-15-9 (TC:10)

Elite

Burpee Box Step Overs (24/20)
Pull-ups

Competitive

Burpee Box Step Overs (24/20)
Jumping Pull-ups

Performance

Burpee Box Step Overs (24/20)
Ring Rows

Stimulus Points

This is a fast paced workout.
Choose a scale that you won’t have to take much rest between movements.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 20 Glute Bridge March
Even Minutes). 30 Second Plank

Cool Down & Dismissal

Quad Stretch
Prayer Stretch

Strength

Monday, December 29th, 2025 – 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 Dumbbell Romanian Deadlifts
2) 6-10 Split Squats Per Side
3) 10-20 Crunches

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 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 Rounds X AMRAP @ 85% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Bootcamp

Monday, December 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Banded Good Mornings
15 Band Overhead Press
15 Band Row
10 Push Ups

Strength

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

WOD

Workout Format

15 Minute AMRAP ~ In Pairs

Elite

32 Sit Ups
16 Single DB Deadlift (80/55)
16 Single DB Hang Clean
16 Single DB Push Press

Competitive

32 Sit Ups
20 Single DB Deadlift (50/35)
20 Single DB Hang Clean
20 Single DB Push Press

Performance

32 Sit Ups
20 Single DB Deadlift (35/25)
20 Single DB Hang Clean
20 Single DB Push Press

Stimulus Points

This is a partner workout split the reps as you see fit.
Movements should be done unbroken with relative ease.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Band Rows
Even Minutes) 30 Second Superman Hold

Cool Down & Dismissal

Pigeon Pose
Arm Across The Chest Shoulder Stretch

Olympic Weightlifting

Saturday, December 27th, 2025 – Olympic Weightlifting 248.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Lying/Supine Leg Raises
E1:30MOM3
Perform each rep without feet touching the floor.
NOTE: Can be done in lying position with arms overhead and holding the rig.
TOTAL 10 REPS PER SET
C) Mixed OH Carry
E2:00MOM3
Perform with moderate dumbbells, for 1:00 effort + 1:00 rest per set.
NOTE: Alternate overhead carry for each pass of gym.
REPS = STEPS

Optional Cool Down

Optional

2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)

OHS WORK

E3:00MOM5
- Work into a heavy OHS or 1RM OHS.
- If feeling good, work into 1-3 sets above 100% for a new 1RM OHS.
1st set: 1 Snatch Balance + 5 OHS @ 65-70% = 6 REPS
2nd set: 1 Snatch Balance + 2 OHS @ 75% = 3 REPS
3rd set: 1 Snatch Balance + 1 OHS @ 80% = 2 REPS
4th set: 1 Snatch Balance + 1 OHS @ 85% = 2 REPS
5th set: 1 Snatch Balance + 1OHS @ 90% = 2 REPS
6th set: 1 Snatch Balance + 1 OHS @ 95% = 2 REPS
7th set: 1 Snatch Balance + 1 OHS @ 100 = 2 REPS
8th set: 1 Snatch Balance + 1 OHS @ … = 2 REPS
9th set: 1 Snatch Balance + 1 OHS @ … = 2 REPS
10th set: 1 Snatch Balance + 1 OHS @ …= 2 REPS
% of Snatch

Olympic Weightlifting

Saturday, December 27th, 2025 - Olympic Weightlifting 248.1

General Warm-Up

2 Rounds: 10 minute cap
A) 10x Band Scapular Retraction
B) 10x Standing Shoulder CARs (5 per arm)
C) 10x Band OHS w/ 2s pause in bottom
D) 10x Bent Over Locked Rotations
E) 10x Hip CARs

SNATCH WORK

E1:30MOM6
- Work into a heavy single or 1RM Snatch.
- If feeling good, work into 1-2 sets above 100% for a new 1RM.
1st set: 3 Pull to Hold + 1 Snatch BETWEEN 65-70%
TOTAL 4 REPS
AND DENNN…
SNATCH SINGLES
2nd set: 3 @ 75%
3rd set: 2 @ 80%
4th set: 1 @ 85%
5th set: 1 @ 90%
6th set: 1 @ 95%
7th set: 1 @ 100%
8th set: 1 …
9th set: 1 …
% of Snatch

C&J WORK

E1:30MOM6
- Work into a heavy single or 1RM C&J.
- If feeling good, work into 1-2 sets above 100% for a new 1RM C&J.
1st set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 65-70%
TOTAL 3 REPS
AND DENNN…
1 Clean + 1 Jerk
TOTAL 2 REPS FOR ALL SETS
2nd set: 1+1 @ 75%
3rd set: 1+1 @ 80%
4th set: 1+1 @ 85%
5th set: 1+1 @ 90%
6th set: 1+1 @ 95%
7th set: 1+1 @ 100%
8th set: 1+1 …
9th set: 1+1 …
% of C&J

Strength

Friday, December 26th, 2025 – 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) 8-12 Goblet Squats
2) 30 Seconds Hollow Hold
3) 6-10 Chin Ups

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 2 Reps @ 65% Of Working Max
1 Round X 2 Reps @ 72.5% Of Working Max
4 Rounds X 5 Reps @ 77.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Strength

Wednesday, December 24th, 2025 – 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 Dumbbell Bench Press
2) 15-20 Band Face Pulls
3) 8-12 Close Grip 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

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 2 Reps @ 65% Of Working Max
1 Round X 2 Reps @ 72.5% Of Working Max
4 Rounds X 5 Reps @ 77.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Bootcamp

Wednesday, December 24th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
8 Empty Bar Hang Muscle Snatch
8 Empty Bar Hang Muscle Clean
10 Empty Bar Deadlift
10 Empty Bar Bent Over Row
10 Scap Pull Ups

WOD

Workout Format

For Time, Adding One Movement Per Round:

Elite

1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Push Presses (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (60/42)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (55/35)

Competitive

1 Sumo Deadlift High-Pull (65/45)
2 Thrusters (65/45)
3 Push Presses (65/45)
4 Power Cleans (65/45)
5 Power Snatches (65/45)
6 Kettlebell Swings (53/35)
7 Pull-Ups
8 Knees-To-Elbows
9 Box Jumps (24/20)
10 Double Unders
11 Burpees
12 Db Overhead Lunges (45/25)

Performance

1 Sumo Deadlift High-Pull (45/35)
2 Thrusters (45/35)
3 Push Presses (45/35)
4 Power Cleans (45/35)
5 Power Snatches (45/35)
6 Kettlebell Swings (35/25)
7 Pull-Ups
8 Leg Raises or Knee Raises
9 Box Jumps (20)
10 Double Unders Or 17 Single Unders
11 Burpees
12 Db Overhead Lunges (25/15)

Stimulus Points

Fun Christmas Workout, Have Fun.
Don't Forget To Do The Workout The Way The Song Is Sung By Going Down The List Each Round.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Hamstring Bias Glute Bridge
Even Minutes) 30 Seconds Cobra Raise

Cool Down & Dismissal

Shoulder Stretch
Quad Stretch

Bootcamp

Tuesday, December 23rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Plate Hops
15 Plate Goblet Squats
15 Plate Overhead Press

Skill Work

Every 1 Minute On The Minute X 16 Minutes
Rounds 1). Max Hollow Hold
Rounds 2). Max Dead Hang
Rounds 3). 15 Dumbbell Tricep Overhead Extensions
Rounds 4). 15 Dumbbell Bicep Curls

WOD

Workout Format

AMRAP 20 Minutes

Elite

Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (20/14)
Partner C: Rest

Competitive

Partner A: 15/10 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest

Performance

Partner A: 10/7 Cal Echo Bike
Partner B: Max Wall Balls (14/10)
Partner C: Rest

Stimulus Points

Don’t Sprint The Bike But Don’t Lollygag Either.

Cool Down & Dismissal

Quad Stretch
Hip Flexor Stretch

Strength

Monday, December 22nd, 2025 – 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 Dumbbell Romanian Deadlifts
2) 6-10 Split Squats Per Side
3) 10-20 Crunches

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 2 Reps @ 65% Of Working Max
1 Round X 2 Reps @ 72.5% Of Working Max
4 Rounds X 5 Reps @ 77.5% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Bootcamp

Monday, December 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
50 Jumping Jacks
15 Band Rows
15 Band Good Mornings
10 Lying Leg Raises
20 Second Dead Hang

Skill Work

Every 1 Minute On The Minute X 12 Minutes
Rounds 1). Max Plank
Rounds 2). Max Push Ups
Rounds 3). Max Strict Chin Ups

WOD

Workout Format

For Time In Pairs (Tc 20)

Elite

3000m Row
100 Double Db Power Clean (70/50)
50 Strict Knees To Elbows

Competitive

3000m Row
100 Double Db Power Clean (50/35)
50 Strict Knees To Chest

Performance

3000m Row
100 Double Db Power Clean (35/25)
50 Strict Leg Raises

Stimulus Points

Partner Workout Swap Often

Cool Down & Dismissal

Pigeon Pose Stretch
Hip Flexor Stretch