Workouts | Raise the Bar Fitness

Bootcamp

Tuesday, July 21st, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
30 Seconds Bent Over Reverse Fly Hold

2 Rounds
45 Seconds Echo Bike
30 Single Unders
10 Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Bench Press 3 Reps @ 82.5% 1 RM

WOD

AMRAP / For Reps

Workout Format

15 Minutes

Elite

30/23 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups

Competitive

27/20 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups

Performance

25/18 Cal Echo Bike
100 Single Unders
30 Sit Up
9 Push Ups

Stimulus

1) Your Push Ups Scale Should Be Doable Unbroken For A Round Or Two.
2) Athletes Doing Elite Should Be Looking To Do The Doubles Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Dumbbell Bent Over Row
Even Minutes). 8-12 Kneeling DB Press

Cooldown

Quad Stretch
Chest Stretch

Bootcamp

Monday, July 20th, 2026 - Bootcamp

General Warm-Up

30 Pogo Hops
16 Weighted Dead Bugs

2 Rounds
250m Row
10 Jumps Over Bar
10 Light Weight Deadlifts

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlifts: 3 Reps @ 82.5% 1 RM

WOD

For Time

Workout Format

Time Cap: 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 Jump Overs Or Step Overs (24/20)
41-30-18
Cal Row

Stimulus

1) You Should Be Able To Chip Away At These Burpee Box Jumps Without Standing Around For Rest.
2) Keep A Steady Pace On The Row, And If You Need To Reduce The Calories.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 6-8 Per Side Split Squat
Even Minutes). 8-12 Weighted Hip Thrusts

Cooldown

Hip/Glute Stretch
Calf Stretch

Strength

Monday, July 20th, 2026 - Back Squat

General Warm-Up

2 Rounds
30 Seconds Wall Sit
10 Reverse Lunges
10 Empty Bar Zercher Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 In And Out Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

2 pogo Hops To Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Back Squat: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 1 RM

Accessory

KB Deadlift 3 Sets X 10-20 Reps. Every 1.5 Minutes On The Minute.
Goblet Squat With 3 Seconds Pause At The Bottom 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, July 19th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Band Face Pulls
10 Band Y Raises
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Chest Pass
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

Single Arm DB Push Press: 1 Minutes On The Minute X 5 Rounds
4 Reps Per Side

Main Strength

Strict Overhead Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Accessory

Arnold Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
DB Lateral Raise Hold 3 Sets X 20-40 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side

Olympic Weightlifting

Saturday, July 18th, 2026 - Olympic Weightlifting 274.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as...
2s below knee + 2s above knee + 2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme.
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 5 @ 74%
2nd set: 5 @ 74%
3rd set: 5 @ 74%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Olympic Weightlifting

Saturday, July 18th, 2026 - Olympic Weightlifting 274.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 55%
3rd set: 4 @ 55%
% of Strict Press

JERK WORK
E1:30MOM4: Jerk Dip Squat + Jerk
- Perform each set as...
3 Jerk Dip Squat + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Split Jerk/Push Jerk

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Clean/Power Clean

Bootcamp

Friday, July 17th, 2026 - Movement lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Team Tag

1 team attacks, 1 team defends each round

Goal: Attacker must Tag, Defender must retreat for time limit

20 sec per match

first team to 10 tags wins

Side Shuffle only around circle

Strength

Metronome March

12min Total: 20 sec on 40 sec off

Snap from one sprinters pose to the next. (90/90 lockout)

BPM goes up every 2 minute increasing by 20 bpm

Track: your highest lockout position maintained. you wont regret it

whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Scooping WallBall Pass+Catch

6 rounds: 1 min on 30 sec off,

Switch directions each round

1 wall ball per 2 participants

Stimulus

full body weight shift, big brace as you catch, big breath out as you release

Accessory

Wall Ball Partner Chest Pass

8 min Total: 1 min on 1 min off

Track: Max number of reps for 1 min

whiteboard.raisethebarfitness.ca

Cooldown

Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Collect your high 5's and have an amazing day :)

Bootcamp

Friday, July 17th, 2026 - Bootcamp

General Warm-Up

30 Seconds Band Face Pull Iso Hold
30 Seconds Active Hang

2 Rounds
250m Row
10 Air Squats
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Strict Overhead Press: 3 Reps @ 80% 1 RM

WOD

For Time

Workout Format

(Time Cap: 20 Minutes)

Elite

20 Pull Ups
40 Wall Balls (20/14)
2000m Row
40 Wall Balls (20/14)
20 Pull Ups

Competitive

20 Pull Ups
30 Wall Balls (20/14)
2000m Row
30 Wall Balls (20/14)
20 Pull Ups

Performance

20 Jumping Pull Ups
30 Wall Balls (14/10)
2000m Row
30 Wall Balls (14/10)
20 Jumping Pull Ups

Stimulus

1) This Chipper Style Workout Most Likely Will Need To Be Broken Up.
2) Maintain A Steady Pace On The Rower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Slow Eccentric Push Ups
Even Minutes). 8-12 DB Shrugs

Cooldown

Shoulder Stretch
Lat Stretch

Strength

Friday, July 17th, 2026 - Deadlift

General Warm-Up

2 Rounds
15 Empty Bar Romanian Deadlift
10 Air Squats
16 Reverse Lunges
30 Seconds Hollow Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Squat Hops
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

1 Broad Jump to Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Deadlift: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Accessory

Barbell Good Morning 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Band Hamstring Curls 3 Sets X 8-30 Reps. Every 1.5 Minutes On The Minute
Weighted Crunch 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side

Bootcamp

Thursday, July 16th, 2026 - Bootcamp

General Warm-Up

30 Seconds High Plank Shoulder Taps
10 Single Leg DB Deadlifts per Side

2 Rounds
30 Single Unders
10 Empty Bar Deadlifts
10 Alternating Reverse Lunges

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 3 Reps @ 80% 1RM

WOD

AMRAP / For Reps

Workout Format

10 minutes

Elite

5 Deadlifts (305/215)
70 Double Unders

Competitive

5 Deadlifts (275/190)
70 Double Unders

Performance

5 Deadlifts (225/155)
100 Single Unders

Stimulus

1) This Is a Somewhat Heavy Deadlift Be Sure You Can Do 5 Reps Without Form Decay.
2) Try to Do Large Sets of Double Unders, This Is Also a Great Workout to Practice Them as Well If You Can Only Do a Handful at a Time.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Split Squat Right
Even Minutes). 8-12 DB Split Squat Left

Cooldown

Optional

Glute/Lower Back Stretch
Quad Stretch

Bootcamp

Wednesday, July 15th, 2026 - Movement Lab

General Warm-Up

2 Rounds:
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side — PVC, small controlled range, just wake up the obliques
8 Thread the Needles per side (1 sec pause)
5 Slow Dead Bugs per side — exhale all the way out, ribs down

Strength

2:30 per set × 4 sets · 5 reps per side. Progress ONE thing per set, and only if the last set stayed clean:

Set 1 — Groove it: PVC. Tempo 3 sec down / 1 sec pause / 3 sec up. Small range you fully own, bar dead over your midline.

Set 2 — Own the bottom: PVC or empty bar. 3 down / 3 sec pause at end range (exhale hard, brace) / 3 up.

Set 3 — Load it: empty or lightly loaded bar. 4 down / 1 pause / control up. Chase a little more range now the position's owned.

Set 4 — Express it: your best clean load. Smooth tempo, biggest range you can OWN, then a 10–15 sec hold at end range on your tighter side.

WOD

For Time

Workout Format

3 Rounds For Quality (14 min cap)

Elite

50m Suitcase Carry, heavy (switch hands at 25m)
10 Cossack Squats per side, controlled
10 Side Plank Reach-Throughs per side

Competitive

50m Suitcase Carry, moderate (switch at 25m)
10 Cossack Squats per side (partial range OK)
8 Side Plank Reach-Throughs per side

Performance

50m Suitcase Carry, light (switch at 25m)
8 Cossack Squats per side to a box or holding support
6 Side Plank Reach-Throughs per side, from the knees

Stimulus

Frontal plane the whole way through, the suitcase carry fights the side bend (don't let the load pull you over, ribs stacked), the cossacks open the hips side to side, the side planks keep you contiously fireing your obliques. Quality over speed.

Accessory

Every 1 Minute on the Minute × 8:
Odd Minutes: 8 Half-Kneeling Pallof Press per side
Even Minutes: 10 Glute Bridges with a 2-sec squeeze up top

Cooldown

collect your high fives and have an amazing day :)

Bootcamp

Wednesday, July 15th, 2026 - Bootcamp

General Warm-Up

15 Banded Y Raises
30 Seconds Dead Hang

2 Rounds
200m Run
10 Push Ups
10 Forearm Curls

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Bench Press: 3 Reps @ 80% 1 RM

WOD

For Time

Workout Format

6 Rounds For Time (Time Cap: 25 Minutes)

Elite

400m Run
50m Single Arm Farmer Carry (100/70)
50m Single Arm Farmer Carry(100/70)

Competitive

400m Run
50m Single Arm Farmer Carry (70/50)
50m Single Arm Farmer Carry(70/50)

Performance

400m Run
50m Single Arm Farmer Carry (50/35)
50m Single Arm Farmer Carry(50/35)

Stimulus

1) This Is A Long Grunt Workout, Keep Chipping Away At The Work.
2) Don’t Sprint The Runs Maintain A Hard But Repeatable Pace.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Bent Over Rows
Even Minutes). 8-12 DB Z Press

Cooldown

Calf Stretch
Chest Stretch

Strength

Wednesday, July 15th, 2026 - Bench Press

General Warm-Up

2 Rounds
20 Arm Swings
10 Scap Push Ups
10 Band Face Pulls
10 Band Rows
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Overhead Toss
5 Empty Bar Bench Press With A 5 Second Eccentric

Neural Warm-Up

Med Ball Chest Pass: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Bench Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Accessory

DB Incline Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Single Arm DB Row 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
DB Skull Crushers 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Doorway Pec Stretch
Band Lat Stretch Per Side
Tricep Overhead Stretch Per Side

Bootcamp

Tuesday, July 14th, 2026 - Bootcamp

General Warm-Up

15 Banded Pull Over
10 Weight Plate Squats With A 3 Seconds Pause At The Bottom

2 Rounds
30 Seconds Echo Bike
30 Seconds Dead Hang
10 Muscle Snatches
5 Power Snatches
5 Overhead Squats
3 Toes To Bar Or 5 Leg/Knee Raises

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Snatches 2 Reps @ 75% 1 Rm

WOD

For Time

Workout Format

3 Rounds (Time Cap: 17 Minute)

Elite

30 Cal Echo Bike
20 Toes To Bar
10 Snatches (95/65)
Rest 2 Minutes

Competitive

20 Cal Echo Bike
15 Toes To Bar
10 Snatches (95/65)
Rest 2 Minutes

Performance

20 Cal Echo Bike
15 Hanging Leg Raises
10 Snatches (75/45)
Rest 2 Minutes

Stimulus

1) Try Pushing Big Sets During This Workout As You Have A 2 Minutes Rest After Each Round.
2) The Snatch Weight Should Be Doable Unbroken Touch And Go Reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 30-40 Seconds Single Arm Farmer Hold Right
Even Minutes). 30-40 Seconds Single Arm Farmer Hold Left

Cooldown

Optional

Forearm Stretch
Hip Flexor Stretch

Bootcamp

Monday, July 13th, 2026 - Bootcamp

General Warm-Up

10 Seconds Per Side Overcoming Iso Split Squat https://www.youtube.com/watch?v=vISEi365p9I
15 Banded Face Pulls

2 Rounds
16 Reverse Lunges
10 Push Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat: 3 Reps @ 80% 1RM

WOD

For Time

Elite

10-9-8-7-6-5-4-3-2-1
Front Squats (185/135)
Ring Dips

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squats (155/105)
Dip Attachment / Box Dip

Performance

10-9-8-7-6-5-4-3-2-1
Front Squats (95/65)
Straight or Bent Leg Bench Dip

Stimulus

1) the Back Squat Weight Should Be Something You’d Feel Comfortable Doing Unbroken on Their Own for 10.
2) Break the Ring Dips Well Before Failure
3) If Class Sizes Are Too Large for Everyone to Have a Rack Switch to Front Squats and Reduce the Weight Slightly.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Romanian Deadlifts
Even Minutes). 8-12Reverse Nordics

Cooldown

Optional

Quad Stretch
Hamstring Stretch

Strength

Monday, July 13th, 2026 - Squats

General Warm-Up

2 Rounds
30 Seconds Wall Sit
10 Reverse Lunges
10 Empty Bar Zercher Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 In And Out Hops
5 Empty Bar Back Squat With A 5 Second Eccentric

Neural Warm-Up

2 pogo Hops To Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep

Main Strength

Back Squat: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Accessory

KB Deadlift 3 Sets X 10-20 Reps. Every 1.5 Minutes On The Minute.
Goblet Squat With 3 Seconds Pause At The Bottom 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute
Plank Or Weighted Plank 3 Sets X 30-60 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Optional

Hold Each For 30 Seconds
Squat Hold
Hip Flexor Stretch Per Side
Hamstring Stretch
Calf Stretch Per Side

Strength

Sunday, July 12th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Band Face Pulls
10 Band Y Raises
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Chest Pass
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

Single Arm DB Push Press: 1 Minutes On The Minute X 5 Rounds
4 Reps Per Side

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Strict Press x 5 Reps @ 77.5% 1 RM

Accessory

Arnold Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Tricep Dips 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
DB Lateral Raise Hold 3 Sets X 20-40 Seconds. Every 1.5 Minutes On The Minute.

Cooldown

Hold Each For 30 Seconds
Band Lat Stretch Per Side
Shoulder Across The Chest Stretch Per Side
Overhead Tricep Stretch Per Side

Olympic Weightlifting

Saturday, July 11th, 2026 - Olympic Weightlifting 273.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- Perform each rep as...
2s below knee + 2s above knee + 2s mid-thigh+ 2s power position
- Adjust weight where necessary but maintain the rep scheme.
NOTE- Legs should still have a slight bend in knee while in power position. Do not straighten legs at the top of the deadlift. The intention is to have the legs actively pushing throughout the whole movement.
1st set: 5 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat https://youtu.be/5ZzkcZbFyJo?si=A7z6fwJ-4An1f_yN
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Olympic Weightlifting

Saturday, July 11th, 2026 - Olympic Weightlifting 273.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 55%
3rd set: 4 @ 55%
% of Strict Press

JERK WORK
E1:30MOM4: Jerk Dip Squat + Jerk
- Perform each set as...
3 Jerk Dip Squat + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 65%
4th set: 65%
% of Split Jerk/Push Jerk

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 60%
3rd set: 3 @ 65%
4th set: 3 @ 65%
% of Clean/Power Clean

Bootcamp

Friday, July 10th, 2026 - Movement Lab

General Warm-Up

2 Rounds

Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Around the Compass Reactive Pogo Hops
3 Rounds · 1min On / 1min Off
Coach calls a direction — North, South, East, West.
pogo hops in called direction then return to center as fast as possible
Chest up, quick feet, athletic ready position between calls.

Strength

Banded Marches 4 rounds

1min on 1 min off

Shift weight for head over foot balance.

Maximal tension from band

WOD

For Time

Workout Format

Puddle Jumpers 10 min

1 jump into the circle every 10seconds every jump turn 90 degrees

Progressivly increase the height of your directional jumps as you get more comfortable

Minimize stumble when landing

Stimulus

Endurance and maintaining hang time control as you fatigue will be the biggest challanges

Accessory

Med Ball Chest Pass Teams of 2 · 1 min on 1 min off 4 rounds

Face your partner across a comfortable distance.
Chest pass back and forth. 1 pass = 1 rep
Count total team reps each round
Build power and speed as you and your partner sync up. Communicate.
Chase your team score. Winning team gets bragging rights.

Cooldown

You already did your stretching, collect your high fives and have an amazing day! :)