Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, December 6th, 2025 – Olympic Weightlifting 245.2

Accessory

A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 6 REPS PER SET
% of Back Squat
B) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS

OHS WORK

1st set: EMPTY BAR- 1 Snatch Balance + 5 OHS
2nd set: 1 Snatch Balance + 5 OHS @ 60%
3rd set: 1 Snatch Balance + 5 OHS @ 65%
4th set: 1 Snatch Balance + 5 OHS @ 70%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch

Olympic Weightlifting

Saturday, December 6th, 2025 - Olympic Weightlifting 245.1

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: Snatch Pull to Hold + Snatch
1st set: EMPTY BAR- 3 Pull to Hold + 1 Snatch
2nd set: 3 Pull to Hold + 1 Snatch BETWEEN 55-65%
TOTAL 4 REPS
3rd set: 2 Pull to Hold + 1 Snatch @ 70%
4th set: 2 Pull to Hold + 1 Snatch @ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Snatch @ 80%
6th set: 1 Pull to Hold + 1 Snatch @ 80%
TOTAL 2 REPS
% of Snatch

C&J WORK

E1:30MOM6: Clean Pull to Hold + Clean + Jerk
1st set: EMPTY BAR- 1 Pull to Hold + 1 Clean + 1 Split Jerk
2nd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk BETWEEN 55-65%
TOTAL 3 REPS
3rd set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 70%
4th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk@ 75%
TOTAL 3 REPS
5th set: 1 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
6th set: 11 Pull to Hold + 1 Clean + 1 Split Jerk @ 80%
TOTAL 3 REPS
% of C&J

Bootcamp

Friday, December 5th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Plate Floor Press
10 Plate Overhead Press
10 Plate Rows
5 Burpees to Plate

Strength - Bench Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

For Time ~ 7 Minute Time Cap

Elite

15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups
25/20 Cal Echo Bike
15 Strict Handstand Push Ups

Competitive

25 Push Ups
25/20 Cal Echo Bike
25 Push Ups
25/20 Cal Echo Bike
25 Push Ups

Performance

15 Push Ups
25/20 Cal Echo Bike
15 Push Ups
25/20 Cal Echo Bike
15 Push Ups

Stimulus Points

Let your arms recover on the bike
Big sets of push ups

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 20 seconds Knee on bench Copenhagen Plank Right
Even Minutes) 20 seconds Knee on bench Copenhagen Plank Left

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Half Side Split Plank

Strength

Friday, December 5th, 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

5 Rounds Each Every 1.5 Minutes On The Minute
1) 10-20 Band Hamstring Curls
2) 8-10 Per Side Lunges
3) 10-20 Lying Knee Tucks

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

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

Bootcamp

Thursday, December 4th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Line Hops
10 Single DB Deadlifts
10 Single DB Hang Clean
10 Single DB Rows per side

Strength - Deadlift

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

15 Minutes AMRAP

Elite

16 Single DB Clean (100/70)
1000/900m Row

Competitive

16 Single DB Clean (70/50)
1000/900m Row

Performance

16 Single DB Clean (50/35)
1000/900m Row

Stimulus Points

Take your time with the cleans

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 30 seconds Clamshell Plank Right
Even Minutes) 30 seconds Clamshell Plank Left

Cool Down & Dismissal

100m Walk
Figure Four Stretch
Upper Back Stretch

Bootcamp

Wednesday, December 3rd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 second dead hang
10 kip swings
10 ring rows
10 sit ups

Strength

Single Arm Dumbbell Row
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute

WOD

Workout Format

For Time (10 Minute Time Cap)
21-18-15-9-6

Elite

In A Vest
Toes to Bar
Burpees

Competitive

Toes to Bar
Burpees

Performance

Hanging Leg Raises
Burpees

Stimulus Points

Quick workout, keep moving

Accessory

Every 1 Minute On The Minute X 5 Rounds
Max Farmer Walk

Cool Down & Dismissal

100m Walk
Forearm Stretch
Seal Stretch

Strength

Wednesday, December 3rd, 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

Secondary Strength Movement

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-15 Incline Dumbbell Bench Press
2) 10-15 Bent Barbell Row

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

Bootcamp

Tuesday, December 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 PVC Shoulder Dislocates
10 Push up to Downward dog
10 Bodyweight Squats
30 Jumping Jacks

Strength / Push Press

3 Sets X 3-5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

3 Rounds ~ For Time

Elite

10 Overhead Squats (175/120)
3 Wall Walks
50 Double Unders
3 Wall Walks

Competitive

10 Overhead Squats (135/95)
3 Wall Walks
50 Double Unders
3 Wall Walks

Performance

10 Overhead Squats (95/65)
3 Scaled Wall Walks
50 Double Unders or 85 Single Unders
3 Scaled Wall Walks

Stimulus Points

Overhead squats start from the floor

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk

Bootcamp

Monday, December 1st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
12 Bodyweight Squats
10 Inchworms
10 Leg Raises

Strength - Front Squat

3 Sets X 5 Reps @ 85% 1RM (RPE 8-9)
Every 3 Minutes On The Minute

WOD

Workout Format

20 Minute AMRAP ~ In Pairs

Elite

80 Alternating Lunges
40 Pull ups
40 Thrusters (135/95)
80 Sit Ups

Competitive

80 Alternating Lunges
40 Pull ups
40 Thrusters (95/65)
80 Sit Ups

Performance

80 Alternating Lunges
40 Jumping Pull ups
40 Thrusters (75/50)
80 Sit Ups

Stimulus Points

Split work as desiredRest while your partner works

Accessory

Every 1 Minute On The Minute X 3 Rounds
Odd Minutes) 15 superman pulses
Even Minutes) 15 Calf Raises

Cool Down & Dismissal

100m Walk
Deep Lunge Stretch
Prayer Stretch

Strength

Monday, December 1st, 2025 – Squat Class

General Warm-Up

12 Deep Lunge With Twist
12 90/90 Hip Switch
12 Glute Bridge
12 Slow Eccentric Goblet Squats
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Secondary Strength Movement

Back Squat

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 5 Reps @ 50% Of Working Max
Round 2: 3 Reps @ 60% Of Working Max
Round 3: 2 Reps @ 70% Of Working Max
Round 4: 1 Reps @ 75% Of Working Max
Round 5: AMRAP @ 80% Of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Good Mornings
3) 10-20 Weighted Sit 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

General

Sunday, January 30th, 2025 - Dryland Training

General Warm-Up

Repeat For 5 Minutes
Jogging
High knees
Butt kicks
Hip openers
Hamstring stretch
Carioca

Speed and Agility Activities

Pipe Pass Challenge
Reaction Cone Chase
Med Ball Hot Potato
KB Touch Relay

Metabolic Conditioning

40 seconds of work, 20 seconds rest, change stations after 3 rounds.

Notes

Burpees
Step ups
Wall Sit
Farmer Carries
Skipping
Ball Slam

Finisher

Running Thunderstruck

Strength

Sunday, November 29th, 2025 – 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 Each Every 2 Minutes On The Minute
1) 5-10 Chin Up
2) 15 Face Pulls
3) 10 Standing Db Overhead Press

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

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

Olympic Weightlifting

Saturday, November 29th, 2025 – Olympic Weightlifting 244.2

Secondary Strength Movement

Back Squat

E2:30MOM4
Perform each set as...
1st & 2nd set: 2x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 4 REPS PER SET
3rd & 4th set: 1x (1 1/4 Back Squat) + 2 Back Squat
TOTAL 3 REPS PER SET
1st set: 70%
2nd set: 75%
3rd set: 80%
4th set: 85%
% of Back Squat

Accessory

A) Filly Z Press
E1:30MOM3
Perform each set with a moderate kettlebell and dumbbell.
NOTE: Movement should be completed in seated position.
TOTAL 12 REPS PER SET (6 PRESS PER ARM)
B) Banded Plank Row
E1:30MOM3
Complete each set with slow and controlled reps, with red or black band.
TOTAL 12 REPS (6 ROWS PER ARM)

CLEAN PULL WORK

E2:30MOM3: Tempo/Slow Clean Pull
Perform each set with a 5s tempo pull.
NOTE: Focus on leg drive versus use of the arms during the pull.
1st set: 2 @ 100%
2nd set: 2 @ 100%
3rd set: 2 @ 100%
% of Clean

BACK SQUAT TECHNIQUE PRIMER/WARM UP

E2:30MOM1
Perform the set as...
3x (1 1/4 Back Squat) @ 60%
TOTAL 3 REPS PER SET
% of Back Squat

Olympic Weightlifting

Saturday, November 29th, 2025 - Olympic Weightlifting 244.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 PVC Shoulder Dislocates
B) 10 Band Shoulder ER Stretch
C) 10 Band Tricep Overhead Extension
D) 10 Walking Toe Touch
E) 5x (1 Good Morning + 1 Back Squat) w/ Empty Bar

SNATCH TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Snatch: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Snatch

SNATCH WORK

E1:30MOM5
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
% of Snatch

CLEAN TECHNIQUE PRIMER/WARM UP

E1:30MOM2: 3-Stop Clean: 1 High + 1 Parallel + 1 Full
Perform each set as...
1st set: EMPTY BAR- 3x (1+1+1)
TOTAL 9 REPS
2nd set: 1x (1+1+1) BETWEEN 60-65%
TOTAL 3 REPS
% of Clean

CLEAN WORK

E1:30MOM5
1st set: 3 @ 75%
2nd set: 2 @ 80%
3rd set: 1 @ 85%
4th set: 1 @ 90%
5th set: 1 @ 95%
% of Clean

Bootcamp

Friday, November 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
15 Band Overhead Press
15 Band Row
15 Band Good Morning
5 Push Ups

Strength - Push Press

3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute

WOD

Workout Format

4 Rounds ~ For Time ~ 18 Minutes

Elite

10 Double DB Shoulder To Overhead (70/50)
250m Row
10 DB Bench Press (70/50)
250m Row

Competitive

10 Double DB Shoulder To Overhead (50/35)
250m Row
10 DB Bench Press (50/35)
250m Row

Performance

10 Double DB Shoulder To Overhead (35/25)
250m Row
10 DB Bench Press (35/25)
250m Row

Stimulus Points

Strict, Push, Or Jerk Presses Are All Okay

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 10 Dumbbell Bent Over Row With A 3 Second Iso Hold On The Squeeze
2) 15 Dumbbell Calf Raises

Cool Down & Dismissal

100m Walk
Doorway Pec Stretch
Shoulder Across Chest Stretch

Strength

Friday, November 28th, 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

4 Rounds Each Every 2 Minutes On The Minute
1) 5 Front Squat
2) 15 Weighted Sit Ups

Deadlift

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

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

Bootcamp

Thursday, November 27th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Skips
10 Dynamic Squat Stretch
10 Lying Leg Raises

Strength - Front Squat

3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute

WOD

Workout Format

5 Rounds For Time (Time Cap: 14 Minutes)

Elite

30 Sit Ups
20 Wall Balls (20/14)
10 Double Cross Over Skips

Competitive

20 Sit Ups
20 Wall Balls (20/14)
25 Cross Over Skips

Performance

20 Sit Ups
20 Wall Balls (14/10)
20 Cross Over Skips

Stimulus Points

Unique Skipping Skill To Try
High Reps, Pick Appropriate Wall Ball Weight For Big Sets

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 30 Seconds Russian Twists
2) 30 Seconds Cobra Hold

Cool Down & Dismissal

100m Walk
Deep Lunge Stretch
Calf Stretch

Bootcamp

Wednesday, November 26th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Bar Hop Overs
10 Empty Bar Deadlifts
10 Empty Bar Rows
10 Empty Bar Floor Press

Strength - Bench Press

3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute

WOD

Workout Format

3 Rounds For Time (Time Cap 7 Minutes)

Elite

15 Pull Ups
10 Deadlifts (275/195)

Competitive

15 Pull Ups
10 Deadlifts (225/155)

Performance

10 Pull Ups
10 Deadlifts (185/130)

Stimulus Points

Quick PaceDeadlift Should Be No More Than 50-60% 1RM

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 20 Glute Bridges
2) 30 Seconds Plank Hold

Cool Down & Dismissal

100m Walk
Forward Fold Stretch
Childs Pose Stretch

Strength

Wednesday, November 26th, 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

Secondary Strength Movement

Bench Press

* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
Round 1: 3 Reps @ 60% Of Working Max
Round 2: 3 Reps @ 67.5% Of Working Max
Round 3,4,5: 8 Reps @ 72.5% Of Working Max
*Final Set Is An Amrap Minus 2-3 Reps

Accessory

5 Rounds Each Every 2 Minutes On The Minute
1) 10-20 Push Ups
2) 10-20 Shrugs
3) 10-20 Band Tricep Push Downs

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

Bootcamp

Tuesday, November 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
20 Sec Dead Hang
10 Scap Pull Ups
20 Line Hops
10 Bodyweight Squats

Skill - Kipping Skill

Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up

WOD

Elite

8 Min AMRAP In Pairs
20 Muscle Ups
120 Double Unders
24 Hang Squat Cleans (135/95)
Max Cals Echo Bike Remaining Time
Rest 1 Min
8 Min AMRAP In Pairs
24 Hang Squat Cleans (135/95)
120 Double Unders
20 Muscle Ups
Max Cals Echo Bike Remaining Time

Competitive

8 Min AMRAP In Pairs
48 Toes To Bar
120 Double Unders
24 Hang Squat Cleans (110/80)
Max Cals Echo Bike Remaining Time
- Rest 1 Min -
8 Min AMRAP In Pairs
24 Hang Squat Cleans (110/80)
120 Double Unders
48 Toes To Bar
Max Cals Echo Bike Remaining Time

Performance

8 Min AMRAP In Pairs
48 Leg Raises
120 Double Unders
24 Hang Squat Cleans (95/65)
Max Cals Echo Bike Remaining Time
- Rest 1 Min -
8 Min AMRAP In Pairs
24 Hang Squat Cleans (95/65)
120 Double Unders
48 Leg Raises
Max Cals Echo Bike Remaining Time

Stimulus Points

Split Work With Your Partner Any Way You’d Like
Keep Intensity High Going On The Bike

Accessory

Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Doorway Pec Stretch
Quad Stretch