Workouts | Raise the Bar Fitness

Bootcamp

Friday, July 10th, 2026 - Bootcamp

General Warm-Up

15 Band Y Raises
15 Band Face Pulls With A 2 Seconds Hold On Squeeze

2 Rounds
1 Minute Row
10 Scap Pull Up
10 Hanging Leg Or Knee Raises
5 Push Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press: 5 Reps @ 77.5% 1RM

WOD

For Time

Workout Format

5 Rounds

Elite

20 Cal Row
15 Toes To Bar
20 Push Ups

Competitive

20 Cal Row
15 Hanging Leg Raises
20 Push Ups

Performance

20 Cal Row
15 Hanging Knee Raises
10 Push Ups

Stimulus

1) Movements Don’t Need To Be Done Unbroken; You Should Look To Do Them In Sets Of 5 Or More.
2) You Can Add A Weight Vest To Any Level If You Want More Challenge But Don’t Have The Bar Gymnastics Down Yet.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-15 Bent Over Dual DB Row
Even Minutes). 8-12 Seated Dual DB Shoulder Press

Cooldown

Chest Stretch
Shoulder Stretch

Strength

Friday, July 10th, 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

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 77.5% 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

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

Bootcamp

Thursday, July 9th, 2026 - Bootcamp

General Warm-Up

15 Lateral Box Step Downs With A 3 Second Eccentric Right
15 Lateral Box Step Downs With A 3 Second Eccentric Right

2 Rounds
200m Run
15 Air Squats
10 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 77.5% 1RM

WOD

For Time

Elite

200m Run
20 Dual DB Walking Lunges (70/50)
40 Burpees Over DB
20 Dual DB Walking Lunges (70/50)
200m Run

Competitive

200m Run
20 Dual DB Walking Lunges (50/35)
40 Burpees Over DB
20 Dual DB Walking Lunges (50/35)
200m Run

Performance

200m Run
20 Dual DB Walking Lunges (35/25)
40 Burpees Over DB
20 Dual DB Walking Lunges (35/25)
200m Run

Stimulus

1) The Lunges Should Feel Heavy But Doable In 1-3 Sets.
2) Expect To Go Into The Run With Heavy Legs.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-15 Single Leg Dual DB Calf Raise Right
Even Minutes). 8-15 Single Leg Dual DB Calf Raise Left

Cooldown

Quad Stretch
Calf Stretch

Bootcamp

Wednesday, July 8th, 2026 - Movement lab

General Warm-Up

GENERAL WARM-UP
2 Rounds
10 Arm Bars With Reach & Roll (Per Side)
12 Thread The Needles (Per Side, 1 Second Pause)
10 Half Kneeling Banded Overhead Side Reaches (Per Side)
30 Second Child's Pose Prayer, Walking Hands To Each Side

Strength

Half Kneeling Single Arm Overhead Press 2:00min per set
4 Sets Of 6 Per Side
Tempo: 4 Seconds Down / 2 Second Pause / 2 Seconds Up
Down knee OPPOSITE the pressing arm – that line of tension from
knee to bell is the whole point.

Match range of motion to max control and strength

WOD

For Time

Workout Format

3 Rounds For Time (12 min for quality movment)

Elite

50m Single Arm Overhead Carry – Heavy KB, Locked Elbow
(Switch Arms At 25m)
8 Cross Body Bird Dog Rows Per Side – Full Reach,
2 Second Pause At The Top
No hip shift on the rows. If the bell wobbles overhead,
slow down – speed isn't the test here.

Competitive

50m Single Arm Overhead Carry – Moderate KB
(Switch Arms At 25m)
8 Cross Body Bird Dog Rows Per Side – Knee Can Stay Down
Stack ribs over hips on the carry. The row is earned
from the ground up.

Performance

50m Single Arm Front Rack Carry Or Waiter's Carry At 90 Degrees
(Switch Arms At 25m)
8 Bird Dog Reaches Per Side – No Load, 2 Second Pause
Reach long instead of rowing heavy. Same tension starting at the ground.

Stimulus

Hips and shoulders should be on fire!!!!!

Accessory

ACCESSORY
EMOM 8
Odd Minutes: 10 Low To High Chops Per Side
Even Minutes: 10 Cross Body Med Ball Scoop Tosses Per Side

Cooldown

you already did your stretching!!! collect your high 5's and have an amazing day!!!!

Conditioning Warm-Up

3 Minutes Per Side – Arm Bar Hold
Pack the shoulder, punch the ceiling, and breathe behind the brace.
Eyes stay on the bell the entire time, hips try to reach the ground.

Shaking is your nervous system taking notes.

Bootcamp

Wednesday, July 8th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
60 Seconds Glute Bridge Hold

2 Rounds
1 Minute Air Bike
10 Clean Form Deadlift
10 Muscle Cleans
10 Squat Cleans

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Cleans 2 Reps @ 75% 1RM

WOD

For Calories

Workout Format

3 Rounds

Elite

Air Bike 5 Minutes on / 90 Seconds Off

Competitive

Air Bike 5 Minutes on / 90 Seconds Off

Performance

Air Bike 5 Minutes on / 90 Seconds Off

Stimulus

1) Bike Is Meant to Be Done at About 85% Max Effort and Sustained for the Complete 5 Minutes.
2) Your Legs Should Feel Pretty Roasted and the 90 Seconds Shouldn’t Be Enough Time to Fully Recover.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-15 Weighted Side Plank Dips Right
Even Minutes). 8-15 Weighted Side Plank Dips Left

Cooldown

Quad Stretch
Glutes/Hamstring Stretch

Strength

Wednesday, July 8th, 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 Throw
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 Minutes On The Minutes X 5 Rounds
5 Reps @ 77.5% 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

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

Bootcamp

Tuesday, July 7th, 2026 - Bootcamp

General Warm-Up

20 Seconds Active Bar Hang
60 Seconds Band Row Squeeze Hold

2 Rounds
30 Skips
5 Inchworm To Pike Push Ups
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 77.5% 1RM

WOD

For Time

Workout Format

3 Rounds, in Pairs

Elite

20 Strict Pull-Ups
20 Dual DB Z Press (60/40)

Competitive

20 Pull-Ups
20 Dual DB Z Press (45/30)

Performance

20 Banded Pull-Ups
20 Dual DB Z Press (35/25)

Stimulus

1) The Weights And Pull Up Scale Should Be A Challenge Near Failure But You Should Think Unbroken In The First Round.
2) Rest While Your Partner Does Their Portion But Be Ready To Go As It’ll Be Quick.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-15 Band Face Pulls
Even Minutes). 10-15 DB Chest Flys

Cooldown

Lat Stretch
Shoulder Stretch

Bootcamp

Monday, July 6th, 2026 - Bootcamp

General Warm-Up

15 Bent Over Y Raises with a 2 Second Squeeze
20 Deadbugs
2 Rounds
12 Empty Bar Deadlift
12 Empty Bar Front Squats
10 Sit Ups
2 Wall Walks

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 77.5% 1RM

WOD

For Time

Workout Format

Time Cap: 17 Minutes

Elite

3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (225/155)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks

Competitive

3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (185/130)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks

Performance

3 Wall Walks
30 Sit Ups
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Deadlifts (155/110)
3 Wall Walks
30 Air Squats
3 Wall Walks
30 Sit Ups
3 Wall Walks

Stimulus

1) Don’t Get Overwhelmed By The Wall Walks Chip Away At Them One At A Time With Little Shake Outs Between Each.
2) All Other Movements Should Be Doable In Big Chunks Of No Less Than 10 Reps.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 DB Split Squats Per Side
Even Minutes). 8-15 Barbell Calf Raises

Cooldown

Shoulder Stretch
Lower Back/Glute Stretch

Strength

Monday, July 6th, 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 Minutes On The Minutes X 5 Rounds
5 Reps @ 77.5% 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

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

Strength

Sunday, July 5th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations per Side
10 Band Pull Aparts
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Overhead Ball Toss
5 Empty Bar Shoulder Press with a 5 Second Eccentric

Neural Warm-Up

1 Minutes on the Minute × 6 Rounds
Clap Push up X 3 Reps

Main Strength

Every 2 Minutes on the Minutes × 5 Rounds
Strict Press X 5 Reps @ 75% 1RM

Accessory

Seated DB Shoulder Press 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
DB Tricep Extensions 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute
KB Waiter Carry 3 Sets × 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 4th, 2026 - Olympic Weightlifting 272.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift https://youtu.be/O0GE5elmMl8
- 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: 4 @ 78%
2nd set: 4 @ 78%
3rd set: 4 @ 78%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e
Movement Swap: Single Leg Hip Thrust: https://youtu.be/3KKVWOATE-Q?si=Zu1xNLnfMnRnzqnz
- Perform 10 reps per set with a moderate kettlebell.
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.

B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp
Movement Swap: Scap Push Up https://youtu.be/huGj4aBk9C4?si=V-nyIkZJUr1xzPDw
- Perform 10 reps per set.
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv
-Perform 16 reps per set.
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.

Cooldown

1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ

Olympic Weightlifting

Saturday, July 4th, 2026 - Olympic Weightlifting 272.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py
D) 10x Wall Sit w/ Single Leg March (5 per leg) https://youtu.be/WJ-X-1sL1k8?si=Qr_kiuYslHWL4S9t

Strength

PRESS WORK
E2:00MOM3: SOTTS Press https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
- Perform each set with snatch grip on the bar.
1st set: 5 @ 55%
2nd set: 5 @ 55%
3rd set: 5 @ 55%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive drop into the catch/receiving position of the snatch.
NO DIP THEN DROP!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 70%
% of Snatch/Power Snatch

JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Clean/Power Clean

Bootcamp

Friday, July 3rd, 2026 - Movement Lab

General Warm-Up

2 rounds

Kettle bell tempering
2min

Elevated Calf Raise
2min

Neural Warm-Up

Hand eye Coordination

find a partner or find a wall.
5 min underhand toss, overhand catch.

Strength

Bear Crawls 8min

1min on 1 min off 4 rounds

Keep knees as low to the ground as possible.

Back Flat

WOD

Workout Format

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

Elite

Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
25x2 reps

Iso BB Calf Raise
Max effort
10x6sec hold

Competitive

Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
20x2 reps

Iso BB Calf Raise
Climbing effot
10x6sec hold

Performance

Standing high jump
Sink down into a tall squat and roll your weight onto the balls of your feet before you explode up
20x1 reps

Iso BB Calf Raise
Climbing effot
10x6sec hold

Stimulus Points

Take your time setting up and maximizing each jump!

Use the calf raises as a gauge for how much stiffness you can create in your body for your jumps.

Accessory

Deep ankle bounces 8 min

1min on each side

4 rounds

Cooldown

you've already done your stretching! collect your high 5's and have an amazing rest of your day :)

Bootcamp

Friday, July 3rd, 2026 - Bootcamp

General Warm-Up

30 Seconds Alternating Single Leg Seated L Raises
10 Banded Internal Rotations

2 Rounds
200m Run
10 KB or DB Z Press
10 KB Forearm Curls

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Overhead Press: 5 Reps @ 75% 1RM

WOD

For Time

Workout Format

Time Cap: 15 Minutes

Elite

1,600m Run
200m Farmer's Carry (50/35)
* in a Vest

Competitive

1,600m Run
200m Farmer's Carry (50/35)

Performance

1,200m Run
200m Farmer's Carry (35/25)

Stimulus

1) This Is a Long Run So Pace Yourself Accordingly.
2) Break Early and Often During the Carry, Don't Get Stranded Half Way with Fully Crushed Forearms.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8 DB Single Arm Row per Side
Even Minutes). 8-12 Dumbbell Skull Crushers

Cooldown

Optional

Calf Stretch
Forearm Stretch

Strength

Friday, July 3rd, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

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

Neural Warm-Up

Power Skips: 1 Minutes On The Minute X 5 Rounds
4 Rep

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 75% 1 RM

Accessory

Single Leg Db Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Or Knee Raises 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.

Cooldown

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

Bootcamp

Thursday, July 2nd, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadbugs

30 Seconds Plank Shoulder Taps

2 Rounds

10 Empty Bar Strict Press

10 Empty Bar Romanian Deadlifts

30 Seconds Bike

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 5 Reps @ 75% 1RM

WOD

Workout Format

For Time (Time Cap: 8 Minutes)

Jennuinely Awful - Workout by Jenn Dougan

Elite

12-9-6-3
Shoulder to Overhead
15/10 Cal Air Bike
Rest 30 Seconds

(Men: 135-145-155-165)
(Female: 90-95-100-105)

Competitive

12-9-6-3
Shoulder to Overhead
12/8 Cal Air Bike
Rest 30 Seconds

(Men: 115-125-135-145)
(Female: 80-85-90-95)

Performance

12-9-6-3
Shoulder to Overhead
10/7 Cal Air Bike
Rest 30 Seconds

(Men: 65-75-85-95)
(Female: 35-40-45-50)

Stimulus Points

1) the Short Rest Won’t Be Enough to Fully Recover from the Bike Sprint but Give Enough Time to Go into the Shoulder to Overhead.
2) the Bike Should Be a Hard Sprint and the Weight a Potential Challenge.
3) This Workout Is Brought to You by Jen Dougan

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Cyclist Goblet Squats with a Slow Eccentric
Even Minutes). 8-12 Band Hamstring Curls with a 1-2 Seconds Squeeze.

Cooldown

Optional

Shoulder Stretch
Hamstring Stretch

Bootcamp

Wednesday, July 1st, 2026 - Bootcamp

General Warm-Up

20 Pogo Hops
30 Seconds Wall Sit

2 Rounds
10 Push Ups
20 Reverse Lunges
200m Run

WOD

AMRAP / For Reps

Workout Format

In Pairs, Split Work (Time Cap: 40 Minutes)

Elite

1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")

*In a Weight Vest

Competitive

1000m Row
30 Burpees
800m Run
40 Box Step Ups (24"/20")

Performance

800m Row
30 Burpees
600m Run
40 Box Step Ups (20"/20")

Stimulus

1) Split Everything with Your Partner.
2) Happy Canada Day, Enjoy the Workout, Adjust Things as Needed to Have a Enjoyable Workout.

Cooldown

Optional

Quad Stretch
Chest Stretch

Strength

Wednesday, July 1st, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Pvc Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Band Assisted Push Up
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 Minutes On The Minutes X 5 Rounds
5 Reps @ 75% 1 RM

Accessory

Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 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.

Cooldown

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

Bootcamp

Tuesday, June 30th, 2026 - Bootcamp

General Warm-Up

30 Seconds Spiderman Planks https://www.youtube.com/shorts/76HDSvBhC_E
30 Seconds Weight A's Hold

2 Rounds
1 Minute Skipping
15 DB Zercher Good Morning
15 DB Thrusters

Strength

Every 2 Minutes on the Minutes × 5 Rounds

Back Squat: 5 Reps @ 75% 1RM

WOD

Workout Format

15 Minute AMRAP

Elite

30 Double Unders
6 Deadlift (225/155)
8 Push Ups
10 Sit Ups

Competitive

20 Double Unders
6 Deadlift (185/130)
8 Push Ups
10 Sit Ups

Performance

30 Single Unders
6 Deadlift (135/95)
8 Knee or Elevated Push Ups
10 Sit Ups

Stimulus Points

1) All The Movements Should Be Doable Unbroken For A Few Rounds.
2) Swap With Your Partner Anytime But Split The Reps Evenly.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8 DB Walking Lunges Per Side
Even Minutes). 8-12 DB Glute Bridges

Cooldown

Optional

Glute/Low Back Stretch
Chest Stretch

Bootcamp

Monday, June 29th, 2026 - Bootcamp

General Warm-Up

15 PVC Pass Throughs
15 PVC Behind the Neck Press To Overhead Squat

2 Rounds
10 Muscle Snatch
10 Push Ups
10 Sit Ups
250m Row

Strength

Snatch Every 1:30 Minutes on the Minutes × 6 Rounds

2 Reps @ 72.5% 1RM

WOD

Workout Format

For Time (Time Cap: 20 Minutes), in Pairs

60-40-20

Elite

DB Bench Press (50/35)
Toes to Bar
Cal Row

Competitive

DB Bench Press (35/25)
Hanging Leg Raises
Cal Row

Performance

DB Bench Press (25/15)
Hanging Knee Raises
Cal Row

Stimulus Points

1) Movements Should Be Done In Big Sets, No More Than 1 Break.
2) The Row Is Hard If You Feel Like You Need To Reduce The Cals To Keep High Intensity,

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 8-12 Weighted Crunch
Even Minutes). 8 Side Bends per Side

Cooldown

Optional

Shoulder Stretch
Quad Stretch