Workouts | Raise the Bar Fitness

Strength

Monday, May 25th, 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
2 Sets X 1 Reps @ 95% 1rm

Secondary Strength

Front Squats

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

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 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 24th, 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 2.5 Minutes on the Minute
3 Sets X 1 Reps @ 90% 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 23rd, 2026 - Olympic Weightlifting 267.2

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: 4 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ 80%
% of Back Squat

Accessory

3 Rounds

NOTE: If sharing equipment, 2:00 effort for each movement.

A) 1:30/2:00: 6x Seated Full Raise w/ light to moderate plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30/2:00: 6x 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 23rd, 2026 - Olympic Weightlifting 267.1

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: 64%
2nd set: 66%
3rd set: 70%
4th set: 74%
5th set: 76%
6th set: 80%
% 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: 64%
2nd set: 66%
3rd set: 70%
4th set: 74%
5th set: 76%
6th set: 80%
% of C&J

Bootcamp

Friday, May 22nd, 2026 - Bootcamp

General Warm-Up

10 Band Shoulder External Rotations per Side
30 Seconds Band Row Hold

2 Rounds
200m Row
10 Push Ups
10 Air Squats
5 Broad Jumps

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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

For Time (Time Cap:13 Minutes)

Elite

250m Row
40 Handstand Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (70/50)

Competitive

250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (50/35)

Performance

250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (14/10)
250m Row
40 Dumbbell Snatches (35/25)

Stimulus Points

Be Sure To Pick A Scale That Allows You To Do Bigger Sets Of The Movements.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Reps Hammer Curls
Even Minutes). 10-15 Reps Hamstring Curls

Cooldown

Upper Back Stretch
Deep Lunge Hip Flexor Stretch

Strength

Friday, May 22nd, 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
3 Sets X 1 Reps @ 90% 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 21st, 2026 - Bootcamp

General Warm-Up

20 Seconds Single Leg Gute Bridge Hold per Side
30 Seconds Deadhang

2 Rounds
1 Minute Echo Bike
10 Air Squats
3 Toes to Bar or 8 Leg Raises

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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

3-3-3-4min AMRAPs

Elite

20/16 Cal Air Bike
20 Sit Ups
Max Toes to Bar
Rest 1 Minute Between AMRAPs

Competitive

20/16 Cal Air Bike
20 Sit Ups
Max Hanging Leg Raises
Rest 1 Minute Between AMRAPs

Performance

16/12 Cal Air Bike
15 Sit Ups
Max Hanging Knee Raises
Rest 1 Minute Between AMRAPs

Stimulus Points

Try Staying Consistent During Rounds And Do Big Sets Of Toes To Bar.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).20-30 Second Superman Hold
Even Minutes). 10-15 Tricep Dips

Cooldown

Seal Stretch
Quad Stretch

Bootcamp

Wednesday, May 20th, 2026 - Bootcamp

General Warm-Up

15 Y Band Raise
30 Seconds Dead Hang

2 Rounds
200m Run
10 DB Curl and Press
10 Push Ups
3 Pull Ups or 8 Ring Rows

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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

4 Rounds for Time (Time Cap: 15 Minutes)

Elite

20 DB Snatches (70/50)
10 Strict Pull Ups
400m Run

Competitive

20 DB Snatches (50/35)
8 Strict Pull Ups
400m Run

Performance

20 DB Snatches (35/25)
6 Struct Pull Ups or 10 Ring Rows
400m Run

Stimulus Points

Pick A Scale That Will Allow You to Break the Pull Ups into 2 Sets or Less per Round,

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Side Plank Right
Even Minutes). 20-30 Seconds Side Plank Left

Cooldown

Hamstring Stretch
Prayer Stretch

Strength

Wednesday, May 20th, 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 3 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 19th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls with A Slow Eccentric
10 Single Leg KB Deadlifts per Side

2 Rounds
30 Skips
10 Push Ups
15 Air Squats

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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

For Time in Pairs (Time Cap: 15 Minutes)

Elite

30 Bench Press (205/145)
200 Double Unders
100ft Dual DB Lunges (50/35)

Competitive

30 Bench Press (155/105)
200 Double Unders
100ft Dual DB Lunges (50/35)

Performance

30 Bench Press (115/80)
300 Single Unders
100ft Dual DB Lunges (35/25)

Stimulus Points

Split the Reps up However You’d Like. the Bench Press Weight Should Be Challenging for 5-10 Reps

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Rear Delt Flys
Even Minutes). 30-40 Seconds Plank

Cooldown

Chest Stretch
Pigeon Pose Stretch

Bootcamp

Monday, May 18th, 2026 - Holiday Workout

General Warm-Up

1 Round

200m Run
10 Inchworms to Push Up
15 Ring Rows
20 Alternating Lunges
200m Run

WOD

Workout Format

For Time in Teams of 3 Split Work

Elite

1200m Run
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
1200m Run
*In a Vest Weight 20/14

Competitive

1200m Run
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
1200m Run

Performance

900m Run
80 Burpees
100 Jumping Pull Ups
80 Squats
80 Sit Ups
900m Run

Stimulus Points

This Is A Fun Holiday Team Workout. Split The Reps And Complete The Work However Your Team Would Like. Only One Person May Be Working At A Time.

Cooldown

Calf Stretch
Prayer Stretch

Strength

Monday, May 18th, 2026 - Back Squat

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 1 Reps @ 90% 1rm

Secondary Strength

Front Squats

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

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 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 17th, 2026 - Overhead Press Class

General Warm-Up

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 2.5 Minutes on the Minute

5 Sets X 2 Reps @ 85% 1RM

Secondary Strength

Push Press Every 2 Minutes on the Minute

3 Sets X 6-8 Reps

Accessory

Seated DB Arnold Press 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Weighted Dips 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Hollow Hold 3 Sets X 20-35 Seconds. Every 1.5 Minutes on the Minute.

Cooldown

Optional

2 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, May 16th, 2026 - Olympic Weightlifting 266.2

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: 4 @ 75%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Back Squat

Accessory

3 Rounds
NOTE: If sharing equipment, 2:00 effort for each movement.

A) 1:30/2:00: 6x Seated Full Raise w/ light to moderate plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30/2:00: 6x 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 1:00

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 16th, 2026 - Olympic Weightlifting 266.1

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: 64%
2nd set: 66%
3rd set: 70%
4th set: 74%
5th set: 76%
6th set: 76%
% 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: 64%
2nd set: 66%
3rd set: 70%
4th set: 74%
5th set: 76%
6th set: 76%
% of C&J

Bootcamp

Friday, May 15th, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadbugs
20 Glute Bridges

2 Rounds
250m Row
15 Band Rows
15 Band Good Mornings

Strength

Deadlift

Every 2 Minutes on the Minute. This Is a Deload Week After the Heavy Weeks.

5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

2 Rounds (Time Cap: 30 Minutes)

Elite

250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute

Competitive

250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute

Performance

250m Row
Rest 1 Minute
500m Row
Rest 1 Minute
750m Row
Rest 1 Minute
1000m Row
Rest 1 Minute

Stimulus Points

Rowing intervals with a rest. Go hard but hold a repeatable pace.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 5-8 per Side Cossack Squats
Even Minutes). 3-6 per Side Lateral Ball Slams

Cooldown

Hamstring Stretch
Pigeon Pose Stretch

Strength

Friday, May 15th, 2026 - Deadlift Class

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

Kettlebell Swings
5 Sets X 3 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 2.5 Minutes on the Minute
4 Sets X 2 Reps @ 85% 1RM

Secondary Strength

Opposite Variation Deadlift as Your Main Lift

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

Accessory

Single Leg DB Deadlift 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Zercher Squats 3 Sets X 5-10 Reps Seconds. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusts 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.

Cooldown

Optional

2 Rounds
Pigeon Pose Stretch
Hip Flexor Stretch per Side

Bootcamp

Thursday, May 14th, 2026 - Bootcamp

General Warm-Up

20 Bent Over Y Raises
20 Band Pull Aparts
30 Seconds Dead Hang

2 Rounds
200m Run
10 Sit Ups
10 Broad Jumps

Strength

Bench Press

Every 2 Minutes on the Minute. This Is a Deload Week After the Heavy Weeks.

5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%

WOD

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

1,000 Meter Run
40 Sit-ups
40 Toes-to-bars
40 Box Jump Overs (24/20)

Competitive

800 Meter Run
35 Sit-ups
35 Toes-to-bars
35 Box Jump Overs (24/20)

Performance

800 Meter Run
35 Sit-ups
35 Hanging Leg Raises
35 Box Step Overs (24/20)

Stimulus Points

This is a high rep ab workout. If you are worried about soreness, lower the reps.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Dumbbell Bent Over Rows
Even Minutes). 30-40 Seconds Hollow Hold

Cooldown

Optional

Seal Stretch
Deep Lunge Hip Flexor Stretch

Bootcamp

Wednesday, May 13th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bear Crawl Plank
30 Seconds Alternating Front Rack Elbow Rotations

2 Rounds
15 Empty Bar Muscle Hang Cleans
15 Empty Bar Deadlift
15 Empty Bar Front Squat

Strength

Clean Pull + Hang Power Clean + Hang Squat Clean

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

WOD

Workout Format

For Time in Pairs (Time Cap: 15 Minutes)

Elite

100 Dual Dumbbell Hang Squat Cleans (50/35)
60 Chest to Bar Pull Ups

Competitive

100 Dual Dumbbell Hang Squat Cleans (35/25)
60 Pull Ups

Performance

80 Dual Dumbbell Hang Squat Cleans (35/25)
50 Jumping Pull Ups

Stimulus Points

Split the work however you’d like.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Side Plank Right
Even Minutes). 20-30 Seconds Side Plank Left

Cooldown

Optional

Quad Stretch
Prayer Stretch

Strength

Wednesday, May 13th, 2026 - Bench Press Class

General Warm-Up

2 Rounds
20 Arm Circles
15 Band Pull Aparts
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

Explosive Push Ups or Explosive Knee Push Ups

5 Sets X 1 Reps Every 30 Seconds

Main Strength

Bench Press Every 2.5 Minutes on the Minute

5 Sets X 2 Reps @ 85% 1RM

Secondary Strength

Close Grip Bench Press Every 2 Minutes on the Minute

3 Sets X 6-8 Reps

Accessory

Weighted Dips 3 Sets X 5-8 Reps Every 1.5 Minutes on the Minute.
Dead Stop Barbell Row 3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute.
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.

Cooldown

Optional

2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Prayer Stretch