Workouts | Raise the Bar Fitness

Bootcamp

Friday, June 5th, 2026 - Bootcamp

General Warm-Up

10 Single Leg DB Deadlift per Side
30 Seconds Plank

2 Rounds
200m Run
12 DB Good Mornings
12 Alternating Lunges

Strength

Deadlift

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

For Time (Time Cap: 10 Minute)

Elite

50 Dual DB Deadlifts (75/50)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Competitive

50 Dual DB Deadlifts (50/35)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Performance

50 Dual DB Deadlifts (35/25)
100ft Dual DB Walking Lunges
150ft Farmer Carry

Stimulus Points

Heavy Grip Fatigue Break Early And Often.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Seconds Side Plank Left
Even Minutes). 30-40 Seconds Side Plank Right

Cooldown

Forearm Stretch
Pigeon Pose Stretch

Strength

Friday, June 5th, 2026 - Deadlift

General Warm-Up

2 Rounds

20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric

Neural Warm-Up

Broad Jumps

5 Sets × 2 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 3 Minutes on the Minute
3 Sets × 2 Reps @ 80% 1RM

Accessory

Deficit Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets × 8-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch

Bootcamp

Thursday, June 4th, 2026 - Movement Lab

General Warm-Up

2 Rounds

Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl

Neural Warm-Up

3min Pogo Hops on beat

Strength

Turkish Getup

3 Min per Set, Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

Loaded Crab Crawl 50m (45/35)
24" Box Rebound Jump 6 Reps

Competitive

Loaded Crab Crawl 50m (25/10)
20" Box Rebound Jump 6 Reps

Performance

Crab Crawl 50m
Double Broad Jump 3 Reps

Stimulus Points

Shoulders, core and quads are going to tireout quickly, keep ankles and feet stiff while attacking the ground to reduce ground contact time. Find efficiency in the crab walks by keeping the hips high.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). Cossack Squats 10 Reps
Even Minutes). Back Bridge Pulse 30 Sec Wall or Floor

Cooldown

Seated Quad Stretch
Chest Stretch

Bootcamp

Thursday, June 4th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
16 Alternating Runner Sweeps

2 Rounds
200m Run
10 Band Face Pulls
10 Band Overhead Press

Strength

Strict Press

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

6 Rounds

Elite

400m Run
Rest 2 Minutes

Competitive

400m Run
Rest 2 Minutes

Performance

400m Run
Rest 2 Minutes

Stimulus Points

Try To Keep Each Round About The Same Speed.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).10-15 Bent Over DB Rows
Even Minutes). 5-10 Single Leg DB Deadlifts

Cooldown

Shoulder Stretch
Runners Hamstring Stretch

Bootcamp

Wednesday, June 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Dead Bug
30 Seconds Wall Sit

2 Rounds
60 Seconds Echo Bike
10 Sit Ups
10 Dumbbell Squat Clean

Strength

Back Squat

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

3 Rounds in Pairs for Time (Time Cap: 15 Minutes)

Elite

30 Sit Ups
30 Dual DB Deadlift (70/50)
30 Cal Echo Bike

Competitive

30 Sit Ups
30 Dual DB Deadlift (50/35)
30 Cal Echo Bike

Performance

26 Sit Ups
26 Dual DB Deadlift (50/35)
26 Cal Echo Bike

Stimulus Points

Split The Workout However You’d Like.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Hammer Curls
Even Minutes). 8-12 Dumbbell Skull Crushers

Cooldown

Seal Stretch
Scorpion Stretch

Strength

Wednesday, June 3rd, 2026 - Bench Press

General Warm-Up

2 Rounds

20 Arm Circles
15 Band Pull A Parts
15 Scap Push Ups
10 Push Ups
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Bench Press with A 5 Second Eccentric

Neural Warm-Up

Slam Ball Chest Pass

5 Sets × 2 Reps Every 30 Seconds

Main Strength

Bench Press

Every 3 Minutes on the Minute
3 Sets × 2 Reps @ 80% 1RM

Accessory

Deficit Push Ups 3 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, June 2nd, 2026 - Movement Lab

General Warm-Up

2 Rounds

OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec Hold at Top

Neural Warm-Up

2 rounds

Seated Breath Rotation only rotate when breathing out

Cramping is encouraged.

1. Breath out - Rotate

2. Breath out - Crunch down on armpit.

3. Breath into rib cage expanding opposite side

4. Return to level and repeat 2 more times on the same side continuing to find more range

Main Strength

Bench Supported Lat Pullover

Super Set W/ Z Press

3min per set, Light to Moderate over head weight for each hand,

Big breaths in and out when paused.

Set 1: 8 reps @tempo 8 down - 5 pause - 8 up + z press 5 reps

Set 2: 10 reps @tempo 4 down - 5 pause - 4 up + z press 8 reps

Set 3: 10 reps @tempo 4 down - 5 pause - 4 up + z press 10 reps

Set 4: 12 reps @tempo 2 down - 1 pause - 1 up explosive + z press 12 reps

WOD

Workout Format

3 Rounds For Time (Time Cap: 15 Minutes)

Elite

30 Seated Overhead Wall Balls (20/14)
30 Sec Hanging L-sit

Competitive

25 Seated Overhead Wall Balls (20/14)
30 Sec Seated L-sit

Performance

20 Seated Overhead Wall Balls (8/10)
15 Sec Seated L-sit Each Side

Stimulus Points

Hip flexors, core and thoracic extention should be tested like theres no tomorrow in this workout, make each overhead throw count with the ball going behind the head.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). Med Ball Rotational Wall Throw 8 Reps Each Side
Even Minutes). Med Ball Cleans 10 Reps

Cooldown

Sweeping Dasies
Cobra Stretch

Bootcamp

Tuesday, June 2nd, 2026 - Bootcamp

General Warm-Up

15 Empty Bar Behind the Neck Press
30 Seconds Squat Hold

2 Rounds
200m Row
10 Hang Muscle Snatch
3 Wall Walks or 6 Inchworm to Push Ups

Strength

Snatch + 2 Overhead Squat

Build to A Heavy Complex or Work on Technique for 15 Minutes.

WOD

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

1000m Row
30 Hang Snatch (115/80)
1000m Row
30 Handstand Push Ups

Competitive

1000m Row
30 Hang Snatch (95/65)
1000m Row
30 Hand Release Push Ups

Performance

800m Row
30 Hang Snatch (75/55)
800m Row
25 Push Ups

Stimulus Points

Your Scale Choice Should Allow You To Do Big Reps (10+) Of Push Ups And The Snatches Unbroken,

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Seconds Plank
Even Minutes). 8-12 Reps Calf Raises

Cooldown

Chest Stretch
Pigeon Pose Stretch

Bootcamp

Monday, June 1st, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadhang
15 Band Face Pulls

2 Rounds
30 Skips
3 Strict Pull Ups or 8 Ring Rows
5 Toes to Bar or Leg Raises

Strength

Bench Press

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets. Adjust Your Maxes Based on the AMRAP or If You Plan on Attempting a New 1-5RM in the Heavy Sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

3 Min - 3 Min - 3 Min - 3 Min AMRAPs

Elite

10 Chest to Bar Pull Ups
25 Double Unders
10 Toes to Bar

Competitive

10 Pull Ups
25 Double Unders
10 Toes to Bar

Performance

10 Ring Rows
30 Single Unders
10 Leg Raises

Stimulus Points

Very Grip Heavy Workout, Be Careful Not To Rip Your Hands.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 20-30 Seconds Wall Sit
Even Minutes). 8-12 Alternating Side Lunges

Cooldown

Forearm Stretch
Prayer Stretch

Strength

Monday, June 1st, 2026 - Squats

General Warm-Up

2 Rounds

15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 Bear Crawl Ankle Rockers
10 per Side Squat Hold Single Knee Drops

Specific Warm-Up

With an Empty Bar Perform 10 Back Squats with A 3 Second Eccentric

Neural Warm-Up

Vertical Squat Jump

5 X 1 Reps Every 30 Seconds

Main Strength

Back Squat

Every 3 Minutes on the Minute
3 Sets X 2 Reps @ 80% 1rm

Accessory

Barbell Split Squat 3 Sets X 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute
Ab Roll Outs 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2-3 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch

Strength

Sunday, May 31st, 2026 - Overhead Press

General Warm-Up

2 Rounds

20 Pvc Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 Band Pull A Parts
30 Seconds Hollow Holds

Specific Warm-Up

With an Empty Bar Perform 10 Back Strict Overhead Press with A 5 Second Eccentric

Neural Warm-Up

Med Ball Slams

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Strict Overhead Press

Every 3 Minutes On The Minute
2 Sets X 1 Reps @ 95% 1rm

Secondary Strength

Push Press

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Dumbbell Lateral Raises 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch
30 Seconds Prayer Stretch
30 Seconds Wrist Stretch
30 Seconds Tricep Stretch

Olympic Weightlifting

Saturday, May 30th, 2026 - Olympic Weightlifting 268.2

Strength

BACK SQUAT WORK
E3:30MOM4 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
https://youtu.be/XETlWcJv2I0?si=nis5BzsRGP46hSzv
1st set set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 85%
% of Back Squat

Accessory

3 Rounds
NOTE: If sharing equipment, 2:00 effort for each movement.
A) 1:30/2:00: 8x Seated Full Raise w/ light to moderate plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30/2:00: 8x Incline Bench DB Pull Over w/ moderate dumbbell https://youtu.be/D8LrsXXxYL8?si=tMJaZKu98I0Pv5lw
C) 1:30/2:00: 10x Bird Dog Rows w/ moderate dumbbell (5 per arm) https://youtu.be/T-W2pjBxyJQ?si=VpaLT
D) REST 1:30

Cooldown

2 Rounds Not For Time
A) 2x 30s Band BTB Single Arm Stretch (1 hold per arm) https://youtu.be/U4ow2MXpHL0?si=3MHzxPGncjbYi5tu
B) 1x 30s Bench PVC Lat Stretch https://youtu.be/4K9VrVIX93w?si=uQXrPnRr7nKS-MYY
C) 2x 30s Couch Stretch https://youtu.be/9_2Qemb_oBY?si=MnRl_CIKm-9_c8Tu
D) 5x T-Spine Extension on Foam Roller or Med Ball https://youtu.be/CljkdQSVz_I?si=2iquxg83Wtytu72y

Olympic Weightlifting

Saturday, May 30th, 2026 - Olympic Weightlifting 268.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Band Shoulder ER (from elbows at waist or hands behind head) https://youtube.com/shorts/LRKILWD06OU?si=BOUOJd3UF832bMZz 

B) 10x Dynamic Chest Stretch https://youtu.be/B9RMbI4KXxg?si=V8H3trPgzWuz_uAH  

C) 10x Wall Sit w/ Band Abduction https://youtu.be/w5nYnnT1E9s?si=MHJFHHSMid356WNC  

D) 15x Ostrich Walk https://youtu.be/5U8XcIaOoeI?si=vU2h70mqD5dN_6j_

Strength

SNATCH WORK
E2:00MOM6 OR REST 2:00 PER SET
- Perform each set as...
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
TOTAL 3 REPS PER SET
https://youtu.be/XkTQUds1py4?si=eaDiqiB2ERoyL-gk

1st set: 66%
2nd set: 70%
3rd set: 74%
4th set: 76%
5th set: 80%
6th set: 84%
% of Snatch

C&J WORK
E2:00MOM6 OR REST 2:00 PER SET
- Perform each set as...
1 Clean Pull + 1 Hang Clean + 1 Split Jerk or 1 Push Jerk
TOTAL 3 REPS PER SET
https://youtu.be/knY2hD2Lxos?si=5UuiPF6rz4RwF_wm
https://youtu.be/aHg9J-h0uHY?si=WvXSzJS6HP5prJDC

1st set: 66%
2nd set: 70%
3rd set: 74%
4th set: 76%
5th set: 80%
6th set: 84%
% of C&J

Bootcamp

Friday, May 29th, 2026 - Bootcamp

General Warm-Up

30 Seconds Banded Monster Walk
30 Seconds Plank

2 Rounds
200m Run
10 Empty Bar Muscle Cleans
10 Empty Bar Push Press

Strength

Clean Deadlift + Clean + Push Jerk

Build to A Heavy Complex or Work on Technique for 15 Minutes.

WOD

Workout Format

For Time (Time Cap: 13 Minutes)

Elite

800m Run
10 Wall Walks
5 Hang Power Clean (155/105)
4 Hang Power Clean (175/115)
3 Hang Power Clean (195/125)
2 Hang Power Clean (215/135)
1 Hang Power Clean (235/145)

Competitive

800m Run
10 Wall Walks
5 Hang Power Clean (135/95)
4 Hang Power Clean (145/100)
3 Hang Power Clean (155/110)
2 Hang Power Clean (165/115)
1 Hang Power Clean (175/120)

Performance

800m Run
10 Wall Walks
5 Hang Power Clean (95/65)
4 Hang Power Clean (105/75)
3 Hang Power Clean (115/85)
2 Hang Power Clean (125/95)
1 Hang Power Clean (135/105)

Stimulus Points

This Is A Clean Ladder, After The Cardio And Wall Walks Work Your Way Down The Ladder.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).10-15 Calf Raisies
Even Minutes). 30-40 Seconds Farmer Hold

Cooldown

Calf Stretch
Shoulder Across Body Stretch

Strength

Friday, May 29th, 2026 - Deadlift

General Warm-Up

2 Rounds

20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Deadlifts with A 5 Second Eccentric

Neural Warm-Up

Broad Jumps

5 Sets X 2 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 3 Minutes on the Minute
2 Sets X 1 Reps @ 95% 1rm

Secondary Strength

Opposite Variation Deadlift as Your Main Lift

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Deficit Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets X 8-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch

Bootcamp

Thursday, May 28th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
15 Prone Y’s

2 Rounds
10 Push Ups
15 Band Face Pulls
5 Burpees

Strength

Bench Press

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

3 Rounds for Time (Time Cap: 10 Minutes)

Elite

15 Dumbbell Bench Press (70/50)
10 Burpee Over Bench

Competitive

15 Dumbbell Bench Press (50/35)
10 Burpee Over Bench

Performance

15 Dumbbell Bench Press (35/25)
10 Burpee Over Bench

Stimulus Points

The Workout Is Fast And The Bench Press Should Be Done Unbroken.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).8-12 Reps Seated L Sit Leg Raises
Even Minutes). 8-12 Superman Raises

Cooldown

Chest Stretch
Forward Fold Stretch

Bootcamp

Wednesday, May 27th, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadbug
15 Glute Bridges with A Small Pause on the Squeeze

2 Rounds
30 Skips
10 Dumbbell Good Mornings
8 Single Leg DB Deadlift per Side

Strength

Deadlift

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

For Time (Time Cap: 15 Minutes)

Elite

3 Rounds
50 Double Unders
10 Deadlifts (225/155)

2 Rounds
50 Double Unders
10 Deadlifts (275/185)

1 Round
50 Double Unders
10 Deadlifts (315/225)

Competitive

3 Rounds
30 Double Unders
10 Deadlifts (185/125)

2 Rounds
30 Double Unders
10 Deadlifts (225/155)

1 Round
30 Double Unders
10 Deadlifts (275/185)

Performance

3 Rounds
75 Single Unders
10 Deadlifts (135/95)

2 Rounds
75 Single Unders
10 Deadlifts (185/125)

1 Round
75 Single Unders
10 Deadlifts (225/155)

Stimulus Points

This Is A High Volume Deadlift Workout With A Skill Movement. Don’t Burn Out On The Deadlifts So You Can Perform The Skipping In Big Sets.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Reps Strict Leg Raises
Even Minutes). 10-15 Reps DB Overhead Press

Cooldown

Foward Fold Stretch
Figure 4 Stretch

Strength

Wednesday, May 27th, 2026 - Bench Press

General Warm-Up

2 Rounds

20 Arm Circles
15 Band Pull A Parts
15 Scap Push Ups
10 Push Ups
30 Seconds Plank

Specific Warm-Up

With an Empty Bar Perform 10 Bench Press with A 5 Second Eccentric

Neural Warm-Up

Slam Ball Chest Pass

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Bench Press

Every 2.5 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Close Grip Bench Press

Every 2 Minutes on the Minute
3 Sets X 6-8 Reps

Accessory

Deficit Push Ups 3 Sets X 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, May 26th, 2026 - Bootcamp

General Warm-Up

15 Bent Over Y Raises

2 Rounds
1.5 Minute Echo Bike
12 Empty Bar Overhead Press

Strength

Strict Press

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

4 Rounds

Elite

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Competitive

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Performance

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Stimulus Points

Legs Will Burn, An Active Rest For A Minute Or Two Before Fully Resting May Help Flush The Legs Between Intervals. If You’re Sore From Yesterday's Workout This Could Be A Good Active Recovery Workout Day.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).8-12 Bent Over DB Rows
Even Minutes). 30-40 Seconds Plank

Cooldown

Quad Stretch
Shoulder Stretch

Bootcamp

Monday, May 25th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
15 Band Face Pulls

2 Rounds
12 Air Squats
5 Strict Pull Ups or 10 Ring Rows
10 Push Ups

Strength

Back Squat

Every 2 Minutes on the Minute. Push Hard on Set 3 Aiming for A Potential Higher Rep PR Then Decide If You Want to Do Lighter Back Off Sets or Build with Some Heavy Sets.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

For Time in Pairs (Time Cap: 17 Minutes)

Elite

30 Front Squats (135/95)
30 Pull Ups
30 Front Squats
30 Push Ups
30 Front Squats

Competitive

30 Front Squats (95/65)
20 Pull Ups
30 Front Squats
20 Push Ups
30 Front Squats

Performance

30 Front Squats (45/35)
30 Jumping Pull Ups
30 Front Squats
30 Elevated Push Ups
30 Front Squats

Stimulus Points

This Is A Squat Endurance Workout Break Up As You Need To So You Don’t Hit Muscular Failure.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Second Hollow Hold
Even Minutes). 8-12 Reps Rear Delt Flys

Cooldown

Quad Stretch
Prayer Stretch