Workouts | Raise the Bar Fitness

Strength

Wednesday, September 3rd, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

Notes

Every 3 Minutes On The Minute x 5 Rounds
R1) 5 Reps @ 75% 1 Rep Max
R2) 3 Reps @ 80% 1 Rep Max
R3) Max Reps @ 85% 1 Rep Max

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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, September 2nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Seconds Dead Hang
10 Empty Bar Strict Press
30 Jumping Jacks

WOD

Workout Format

20 Minute AMRAP
COMPETITVE
25/20 Cal row
50 Feet Farmer Carry (50/35)
*Every Round Add 50 Feet to the Farmer's Carry

Performance

20/15 Cal Row
50 Feet Farmer Carry (40/30)
*Every Round Add 50 Feet to the Farmer's Carry

Lifestyle

15/12 Cal Row
50 Feet Farmer Carry
*Every Round Add 50 Feet to the Farmer's Carry

Notes

Strength / Skill Work
Push Press

Every 2 Minutes on the Minute
8-8-8-8

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Forward Fold
Forearm Stretch

Bootcamp

Monday, September 1st, 2025 - Holiday Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Lunges
10 KB Good Mornings
5 Sit Ups
5 Ring Rows/Pull Ups
5 Inch Worm to Push Ups

WOD

Workout Format

For Time ~ Teams of 4 (Partner up 2 and 2)
Team 1 Rows.
Once Team 1 Finishes Rowing, They Move Onto The Work Portion
Team 2 Starts the Row, Moving to the Work Portion Once They Finish the Row.
Time is When all 4 Athletes Have Finished all Movements with a High Five
All Reps Are Split between Teams of 2

100 Cal Row
100 Sit Ups
100 KBS
100 KB Lunges
100 Pull Ups/Ring Rows
20 Wall Walks/Inch Worm with Push Up

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold

Strength

Sunday, August 31st, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 30th, 2025 – Olympic Weightlifting 232.2

Secondary Strength Movement

Back Squat

E3:00MOM7
Work into 95% for 3 sets of 1.
NOTE: If feeling good, you can work up to 100% and above.
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
8th set: 1 @ …
9th set: 1 @ …
10th set: 1@ …
% of Back Squat

Accessory

A) Barbell Cuban Press
E1:30MOM3: TOTAL 8 REPS PER SET
Complete with a very light weight on the barbell, for all sets.
NOTE: Commonly, you will need to start with an empty barbell and slowly add weight.
B) Alt. DB Cross Body RDL
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate set of dumbbells.
NOTE: You may only need to perform the movement to just below knee. This is fine!

Cool Down

Optional

3 Rounds Not For Time
A) 10 Shoulder Sweep T-Spine Opener (5 per side)
B) 6x (3 per leg) Band Hamstring Rope Stretch w/ 3-5s hold
C) 6x (3 per leg) 10-second Quad Foam Roll

Olympic Weightlifting

Saturday, August 30th, 2025 - Olympic Weightlifting 232.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Cuban Press
B) 5 Band Pull Through from Rig
B) 5 Band OHS
C) 10 Alt. World’s Greatest Stretch

Barbell Warm Up

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Snatch from mid-shin + 3 OHS
C) 3 sets: 3 Muscle Clean + 3 Clean from mid shin + 3 Front Squat

Snatch Work

E2:00MOM5
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Snatch

C&J Work

E2:00MOM5
Perform each set as...
2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of C&J

Strength

Friday, August 29th, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 29th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Med Ball Goblet Squat
10 Med Ball Overhead Press
30 Mountain Climbers

WOD

Workout Format

For Time ~ 20 Minute Cap

Competitive

30 Hollow Body Rocks
40 Jump Lunge
50 Sit Ups
100 Burpees
400m Run

Performance

30 Hollow Body Rocks
40 Lunges
50 Sit Ups
90 Burpees
400m Run

Lifestyle

20 Hollow Body Rocks
30 Lunges
40 Sit Ups
75 Elevated Burpees
200m Run

Notes

Barbell Thrusters
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps
Into
Barbell Push Press
Every 30 Seconds X 5 Rounds @ A Moderate Weight, Unbroken Reps
5 Reps

Notes

Cool Down & Dismissal
100m Walk
Lying Figure 4 Stretch
Seal Stretch
Hip Flexor Stretch
Quad Stretch
Cross Body Shoulder Stretch

Bootcamp

Thursday, August 28th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Jumping Jacks
12 Band Pull Aparts
12 Band Good Mornings
5 Broad Jumps

Deadlift

Every 2.5 Minutes On The Minute:
Building Weight or Work Technique
4-4-4-4-4-4

WOD

Competitive

5 Minute AMRAP
15 Toes To Bar
15 Box Jump Overs (24/20)
5 Minute Rest
5 Minute AMRAP
15 KB Swings (50/35)
15 Box Jump Overs

Performance

5 Minute AMRAP
15 Leg Raises
15 Box Jump Overs (20)
5 Minute Rest
5 Minute AMRAP
15 KB Swings (35/25)
15 Box Jump Overs

Lifestyle

5 Minute AMRAP
15 Sit Ups
15 Box Step Overs
5 Minute Rest
5 Minute AMRAP
15 KB Swings
15 Box Step Overs

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch
Forward Fold
Forearm Stretch

Strength

Wednesday, August 27th, 2025 – Bench Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Strength

Bench Press
Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Close Grip Bench Press
2) 6 Reps: Bent Over Dumbbell Row
3) 12 Reps: Dumbbell Skull Crusher

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Wednesday, August 27th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
200m Run
10 Inchworm To Push Up To Downward Dog

Secondary Strength Movement

Bench Press

Every Minutes On The Minute:
Build Weight, Final 4 Sets Should Be Constant Weight Or Work Technique
5-5-5-5-5-5-5-5-5-5

WOD

Workout Format

20 Min AMRAP
COMPETITVE
400m Run
5 Double Db Devil Press (35/25)

Performance

400m Run
5 Double Db Devil Press (25/15)

Lifestyle

200m Run
5 Double Db Thrusters
Rest 1 Minute

Notes

Cool Down & Dismissal
100m Walk
Calf Stretch
Cross Body Shoulder Stretch

Bootcamp

Tuesday, August 26th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
25 Jumping Jacks
20 Second Deadhang
15 Air Squats
3 Negative Pull Ups

WOD

Workout Format

15 Minute AMRAP
COMPETITVE
25/20 Cal Rows
15 Wall Balls (20/14)
10 Pull Ups

Performance

20/15 Cal Rows
15 Wall Balls (14/10)
10 Jumping Pull Ups

Lifestyle

1 Minute Row
15 Air Squats
10 Ring Rows

Notes

Strength / Skill Work
Kipping Pull Ups

Coach Guided (Perform As Many Reps As Coach Needs To Address Class Technique)
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles
Kipping Pull Ups

Notes

Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Forearm Stretch

Strength

Monday, August 25th, 2025 – Squat Class

General Warm-Up

20 Leg Swings Per Side
20 Torso Twists
20 Band Pull Aparts
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Back Squats

Strength

Back Squat

Every 3 Minutes On The Minute x 4 Rounds
1 Rep @ 90% 1 Rep Max Or A Moderate/Heavy Weight

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Front Squats
2) 6 Reps: Barbell Glute Bridge
3) 10 Reps Per Side: High Plank Knees To Elbows

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Monday, August 25th, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
6 Plate Goblet Squat With A 5 Seconds Pause

Secondary Strength Movement

Back Squat

Every 2 Minutes On The Minute: Waving The Weight Up And Back Down Or Work Technique
5-3-1-5-3-1-5-3-1

WOD

Workout Format

21-15-9 Reps For Time (8 Minute Time Cap)
COMPETITVE
Air Bike
Single Db Snatches (60/40)

Performance

21-15-9
Single Db Snatches (40/30)

Lifestyle

4 Rounds
7 Cal Air Bike
10 Single Db Snatches

Notes

Cool Down & Dismissal
100m Walk
Quad Stretch
Hip Flexor Stretch
Forward Fold

Strength

Sunday, August 24th, 2025 – Overhead Press

General Warm-Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Notes

Shoulder Press
Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Olympic Weightlifting

Saturday, August 23rd, 2025 – Olympic Weightlifting 231.2

Secondary Strength Movement

Back Squat

E3:00MOM7
1st set: 4 @ 75%
2nd set: 3 @ 80%
3rd set: 2 @ 85%
4th set: 2 @ 90%
5th set: 1 @ 95%
6th set: 1 @ 95%
7th set: 1 @ 95%
% of Back Squat

Accessory

A) Barbell Cuban Press
E1:30MOM3: TOTAL 8 REPS PER SET
Complete with a very light weight on the barbell, for all sets.
NOTE: Commonly, you will need to start with an empty barbell and slowly add weight.
B) Alt. DB Cross Body RDL
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate set of dumbbells.
NOTE: You may only need to perform the movement to just below knee. This is fine!

Cool Down

Optional

3 Rounds Not For Time
A) 10 Shoulder Sweep T-Spine Opener (5 per side)
B) 6x (3 per leg) Band Hamstring Rope Stretch w/ 3-5s hold
C) 6x (3 per leg) 10-second Quad Foam Roll

Olympic Weightlifting

Saturday, August 23rd, 2025 - Olympic Weightlifting 231.1

Warm Up - 3 Rounds-Not-For-Time

A) 5 Band Cuban Press
B) 5 Band Pull Through from Rig
B) 5 Band OHS
C) 10 Alt. World’s Greatest Stretch

Barbell Warm Up

Complete the below w/ an empty bar.
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Snatch from mid-shin + 3 OHS
C) 3 sets: 3 Muscle Clean + 3 Clean from mid shin + 3 Front Squat

Snatch Work

E2:00MOM5
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Snatch

C&J Work

E2:00MOM5
Perform each set as...
2 Clean + 1 Split Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of C&J

Strength

Friday, August 22nd, 2025 – Deadlift

General Warm-Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Accessory

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Sumo Deadlift
2) 6 Reps Per Side: Bulgarian Split Squat
3) 30 Seconds: Farmer Hold

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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

Every 3 Minutes On The Minute x 5 Rounds
3 Reps @ 85% 1 Rep Max Or An Easy/Moderate Weight

Bootcamp

Friday, August 22nd, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
30 second dead hang
30 Mountain Climbers
15 Air Squats

Dumbbell Walking Lunges

Every 3 Minutes on the Minute
5-5-5-5-5 Per Side (heavy)

Notes

COMPETITIVE

AMRAP 2 Minutes
15 Toes To Bar
Max Deficit Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Knees to Elbows
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Leg Raises
Max Knee Push Ups

PERFORMANCE

AMRAP 2 Minutes
15 Knees to Elbow
Max Hand Release Push Up
Rest 3 Minutes
AMRAP 2 minutes
20 Leg Raises
Max Push Up
Rest 3 Minutes
AMRAP 2 Minutes
25 Knee Raises
Max Knee Push Ups

LIFESTYLE

3 Rounds
AMRAP 2 Minutes
15 Hanging Knee Raises
Max (minus 3) Elevated Push Up
Rest 3 minute

Notes

Cool Down & Dismissal
100m Walk
Hip Flexor Stretch x 60 seconds per side
Chest on Rig Stretch x 60 seconds per side

Bootcamp

Thursday, August 21st, 2025 - Bootcamp

General Warm-Up

Repeat For 5 Minutes
10 Inchworms
20 Alternating Lunges
20 Seconds High Plank Hold

Strength / Skill Work
Coach Guided
Plate Overhead Hold
Partial Wall Walk Hollow Hold
Full Wall Walk Hold
Wall Supported Handstand Hold
Free Standing Handstand Hold
-into-
Every Minute on the Minute x 6 Rounds
Odd Minutes) 20 Seconds Prone Cobra Hold
Even Minutes) 8 Double Dumbbell Z Press

WOD

Workout Format

3 Rounds For Time ~ 7 Minute Time Cap

Competitive

8 Chest To Bar Pull Ups
15/12 Cal Air Bike

Performance

8 Pull Ups
12/10 Cal Air Bike

Lifestyle

10 Ring rows
10/8 Cal Air Bike

Notes

Cool Down & Dismissal
100m Walk
Childs Pose x 60 seconds
Prayer Stretch x 60 seconds
Quad Stretch x 60 seconds per side