Workouts | Raise the Bar Fitness

Bootcamp

Monday, September 28th, 2026 - Bootcamp

General Warm-Up

1 Round
60 Seconds Skipping
30 Seconds Front Rack Elbow Rotations
10 Dynamic Squat to Hinge
2 Rounds
15 Double Unders or 25 Single Unders
5 Empty Bar Muscle Cleans
5 Empty Bar Clean and Press
5 Empty Bar Clean and Jerk
3 Burpees

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Weighted Push Ups
Even Minutes). 6-12 Chin Ups

WOD

For Time

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

100 Double Unders
20 Burpee Over Bar
10 Clean and Jerk (115/75)
16 Burpee Over Bar
8 Clean and Jerk (135/95)
12 Burpee Over Bar
6 Clean and Jerk (155/105)
8 Burpee Over Bar
4 Clean and Jerk (185/120)
4 Burpee Over Bar
2 Clean and Jerk (205/135)

Competitive

100 Double Unders/attempts or 200 Single Unders
20 Burpee Over Bar
10 Clean and Jerk (95/65)
16 Burpee Over Bar
8 Clean and Jerk (115/75)
12 Burpee Over Bar
6 Clean and Jerk (125/85)
8 Burpee Over Bar
4 Clean and Jerk (135/95)
4 Burpee Over Bar
2 Clean and Jerk (155/105)

Performance

100 Single Unders
20 Burpee Over Bar
10 Clean and Jerk (45/35)
16 Burpee Over Bar
8 Clean and Jerk (65/40)
12 Burpee Over Bar
6 Clean and Jerk (75/45)
8 Burpee Over Bar
4 Clean and Jerk (85/50)
4 Burpee Over Bar
2 Clean and Jerk (95/55)

Stimulus

1) This Workout Is Brought to You by Mia.
2) Start Out Quick and as the Weight Gets Heavier Take Your Time. Focus on Maintaining Good Technique Going into the Heavier Cleans.

Cooldown

Optional

Forearm Stretch
Glute/lower Back Stretch

Strength

Monday, September 28th, 2026 - Squats

General Warm-Up

Optional

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 85% 1RM

Accessory

Perform as a Superset
A1) TRX Hamstring Curls 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Walking Lunges 3 Sets × 5-8 Reps per Side. Every 2 Minutes on the Minute

Cooldown

Optional

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, September 27th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Accessory

Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

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, September 26th, 2026 - Olympic Weightlifting 284.1

General Warm-Up

2 Rounds: 10 minute cap
A) 6x Y-Row from Rings or TRX
B) 6x BTN Barbell Elbow Rotations w/ empty bar
C) 6x Wall Facing Overhead Squat
D) 12x Standing Hip CARs (6 per leg)

Strength

SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tall Snatch Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Snatch/Very Light
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM5: Snatch
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 1-2 @ 80%
5th set: 1-2 @ 85%
% of Snatch/Power Snatch

C&J TECHNIQUE PRIMER/WARM UP (A)
E2:00MOM2: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the whole foot versus the toes.
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Jerk/Very Light
% of Jerk/C&J

C&J TECHNIQUE PRIMER/WARM UP (B)
E2:00MOM2: Tall Clean Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Clean/Very Light
% of Clean/Power Clean

C&J WORK
E2:00MOM5: Clean & Jerk
- Perform each set as...
1st-3rd set: 2 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
4th-5th set: 1 Clean +1 Split Jerk/1 Push Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%

Olympic Weightlifting

Saturday, September 26th, 2026 - Olympic Weightlifting 284.2

Strength

FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
1st & 2nd set: 2-1 1/4 Front Squat + 2 Front Squats
TOTAL 4 REPS PER SET
3rd & 4th set: 4 Front Squats
TOTAL 4 REPS PER SET
NOTE: Complete each set as prescribed or adjust where necessary.

1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Front Squat

Accessory

A) E1:30MOM3: KB Lunge Stance Swings https://youtu.be/YM63LMQcGyI?si=pwCQEEfv-tggCn5t
- Perform each set with a moderate kettlebell.
- Complete reps on one leg before rotating to the other leg.
TOTAL 16 REPS PER SET (8 reps per leg)

B) E1:30MOM3: KB Deadbug https://youtu.be/ipSP9RB3DYM?si=o3gr6_bpvXnWhFk_
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 10-12 REPS PER SET

Cooldown

1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 2x 30s-1:00 Band Shoulder Stretch (1 hold per arm)
B) 1x 30s-1:00 Child's Pose w/ Lat Stretch
C) 6x Band Kneeling Quad Eccentric OR 2x 30s-1:00 Couch Stretch (1 hold per leg)
D) 1x 30s-1:00 Banded Hips Distraction Figure 4 (1 hold per leg)

Bootcamp

Friday, September 25th, 2026 - Movement Lab

General Warm-Up

Grab your coffee, no rush

3 Slow Rounds · take the full 12 minutes
Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *stretch the whole spine before you dig into the hamstrings

Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace

Neural Warm-Up

Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable

Track: beat last week's best round
Max unbroken catches is the goal! Find your flow state

Skill

Metronome Ladder Steps

6 rounds Total: 20 sec on 1 min off
Stand facing the ladder from the side
This block's pattern: In-In-Out-Out (lateral)

Same pattern for 4 weeks — chase a cleaner, faster version each week
BPM starts at 100, goes up every round increasing by 20

Track: your fastest BPM held with clean feet
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Speed Chest Pass
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back to yourself
Track: max weight and reps — beat last week

Stimulus: we've learned to absorb with plyos, now we express — arms, shoulders, chest and hands absorb and explode faster, more range, less weight

Accessory

Jump, Land, Stick
Every minute for 3 min: 4 jumps
Pick a line, jump and stick the landing quiet feet, full control
Perfect stick 4x = pick a further line

Cooldown

Collect your high 5's and have an amazing day :)

Bootcamp

Friday, September 25th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Seconds Skipping
10 Push up to Downward Dog
10 Side to Side Lunges
2 Rounds
20 Double Unders or 30 Singe Unders
10 Lunges
2 Wall Walks

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RMhttps://youtube.com/shorts/KikVp0RyAmY?si=Z3WUkFGOPRQ5Icr0

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 3-10 Dipshttps://www.youtube.com/watch?v=laPFvWaVGfA
Even Minutes). 8-12 Barbell Bent Over Row

WOD

AMRAP / For Reps

Workout Format

20 Minute AMRAP in Pairs

Elite

100 Double Unders
100 Lunges
10 Wall Walks

Competitive

100 Double Under Attempts
100 Lunges
10 Wall Walks

Performance

100 Double Unders or 200 Single Unders
100 Lunges
10 Partial Wall Walks

Stimulus

1) Break up the Workout However You’d Like with Your Partner.

Cooldown

Calf Stretch
Shoulder Stretch

Strength

Friday, September 25th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Jefferson Curl
10 Empty Bar Bent Over Row
16 Cossack Squats
30 Second Plank
30 Seconds Side Plank per Side

Specific Warm-Up

Deadlift: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Deadlift: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Accessory

Perform as a Superset
A1) DB Walking Lunges 3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Bent Over Barbell Rows 3 Sets × 5-10 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch

Bootcamp

Thursday, September 24th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Plate Hops
10 Plate Back Rack Good Mornings
10 Plate Pull Overs
2 Rounds
3 Strict Pull Ups or 8 Ring Rows
5 Deadlifts
5 Burpees

Strength

Deadlifts Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RMhttps://www.youtube.com/shorts/87n9uYpgL4Y

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Side Lunge Right
Even Minutes). 8-12 DB Side Lunge Left

WOD

For Time

Workout Format

3 Rounds (Time Cap: 12 Minutes)

Elite

8 Chest to Bar Pull Ups
10 Deadlifts (255/165) https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar

Competitive

8 Pull Ups
10 Deadlifts (225/145)https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar

Performance

8 Assisted Pull Ups or 16 Ring Rowshttps://www.youtube.com/watch?v=Np86fd0QRzs
10 Deadlifts (185/120)https://www.youtube.com/shorts/87n9uYpgL4Y
12 Burpees Over Bar

Stimulus

1) the Pull Ups and Deadlift Should Be at a Challenging Level but Doable Unbroken in the First Round.

Cooldown

Lower Back/ Glute Stretch
Lat Stretch

Bootcamp

Wednesday, September 23rd, 2026 - Movement Lab

General Warm-Up

2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Thread the Needles per side · 1 Sec Pause
8 Low Cossack Slide Squats per side

Neural Warm-Up

Circle Pass
Side step around the circle tossing the sandbags across the circle to your partner
30 sec on 30 sec off · 4 rounds per group
Switch direction each round
Track: unbroken catches as a group, most unbroken catches wins

Strength

Overhead Hold Step-Back to Forward Lunge
2:30 per set × 4 sets · 8 reps per side (back + front = 1 rep)
Single arm extended overhead holding a dumbbell
Track: load per side — beat last week's weight
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

Banded March
8 rounds · stick to the beat of the metronome, starting 70bpm
20 sec on 1 min off
Elite Green Band / Competitive Purple Band / Performance Black Band
Track: highest BPM held with clean marches (knees hit 90)

Stimulus

Stimulus: use the band to support your body weight, timing momentum to slow right before transferring to the opposite foot — smooth transitions, controlled falling

Accessory

Wall Ball Speed Rotations
8 min Total: 30 sec on 1min off
Back against the wall, wall ball held at chest
Rotate side to side, tapping the ball to the wall on each side
Count max touches in 30 sec — beat your best round from last week

Cooldown

Collect your high 5's and have an amazing day :)

Bootcamp

Wednesday, September 23rd, 2026 - Bootcamp

General Warm-Up

1 Round
60 Seconds Echo Bike
10 Thread the Needle per Side
5 Inchworms
2 Rounds
7/5 Cal Echo Bike Sprint
8 Sit Ups
5 Push Upshttps://www.youtube.com/watch?v=5pJKfiLNuMM
20 Second Farmer Hold

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Close Grip Bench Press
Even Minutes). 3-10 Strict Pull Ups

WOD

For Time

Workout Format

4 Rounds for Time (Time Cap: 18 Minutes)

Elite

25/20 Cal Echo Bike
25 Sit Ups
100ft Farmer Carry (50/35)

Competitive

20/15 Cal Echo Bike
25 Sit Ups
100ft Farmer Carry (50/35)

Performance

20/15 Cal Echo Bike
20 Sit Ups
100ft Farmer Carry (35/25)

Stimulus

1) This Is a Workout You Should Be Able to Move at a Steady Pace Throughout.

Cooldown

Core Stretch
Quad Stretch

Strength

Wednesday, September 23rd, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Elbowing Row
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Inverted Row

Specific Warm-Up

Bench Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Bench Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Accessory

Perform as a Superset
A1) Weighted Push Ups 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Chin Ups 3 Sets × 6-10 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

Hold each for 30 seconds
Doorway pec stretch
Band lat stretch per side
Tricep overhead stretch per side

Bootcamp

Tuesday, September 22nd, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
15 PVC Behind the Neck Press
10 PVC Overhead Squats
2 Rounds
10/7 Cal Row Sprint
5 Muscle Snatch
5 Hang Power Snatch
5 Snatch
3 Strict Pull Ups or 8 Ring Rows

Strength

Snatch Every 2 Minutes on the Minutes × 5 Rounds
2 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-12 Weighted Crunch
Even Minutes). 20-30 Seconds Farmer Hold

WOD

AMRAP / For Reps

Workout Format

Within 10 Minutes

Elite

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (95/65)
10 Pull Ups

Competitive

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (75/50)
10 Pull Ups

Performance

1000m Row
AMRAP in Remaining Time
10 Hang Snatch (75/50)
10 Jumping Pull Ups

Stimulus

1) the Row Should Take About 4 Minutes or Less.
2) the Weight of the Snatch and Scale of the Pull Ups Should Allow You to Move Quickly.

Cooldown

Lat Stretch
Forearm Stretch

Bootcamp

Monday, September 21st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Second Deep Squat Hold
5 Inch Worms to Downward Dog
2 Rounds
10 Air Squats
5 Box Jumps
5 Dual DB Shoulder to Overhead https://www.youtube.com/shorts/ADi6IODt03w

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Stiff Leg Deadlifts
Even Minutes). 8-12 Sissy Squats

WOD

For Time

Workout Format

For Time (Time Cap: 12 Minutes)

Elite

10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Dual DB Shoulder to Overhead (60/40) https://www.youtube.com/watch?v=Owd4wbtZ_24

Competitive

10-9-8-7-6-5-4-3-2-1
Box Jump Overs
Dual DB Shoulder to Overhead (45/30) https://www.youtube.com/watch?v=Owd4wbtZ_24

Performance

10-9-8-7-6-5-4-3-2-1
Box Jump or Step Overs
Dual DB Shoulder to Overhead (35/25) https://www.youtube.com/watch?v=Owd4wbtZ_24

Stimulus

1) Do Your Best to Pace the Jumps So You Have Energy to Go Unbroken During the S2OH.

Cooldown

Glute/lower Back Stretch
Shoulder Stretch

Strength

Monday, September 21st, 2026 - Squats

General Warm-Up

2 Rounds
10 Air Squats
10 Walking Lunge
10 Barbell Stiff Leg Deadlift
10 KB Swing
16 Alternating Side Lunges
30 Second Hollow Hold
30 Seconds Deep Squat Hold

Specific Warm-Up

Back Squats: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM
1 @ 80% 1RM

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 82.5% 1RM

Accessory

Perform as a Superset
A1) DB Sumo Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Front Squat 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

Hold Each for 30-45 Seconds
Squat Hold
Deep Lunge Hip Flexor Stretch per Side
Adductor Frog Stretch
Seated Hamstring Stretch

Strength

Sunday, September 20th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
10 Light DB Lateral Raises
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

Specific Warm-Up

Strict Overhead Press: 1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
1 @ 70% 1RM
1 @ 75% 1RM

Main Strength

Strict Overhead Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Accessory

Perform as a Superset
A1) Seated Dual DB Shoulder Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Rear Delt Fly 3 Sets × 10-20 Reps. Every 2 Minutes on the Minute

Cooldown

Optional

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, September 19th, 2026 - Olympic Weightlifting 283.1

General Warm-Up

whiteboard.raisethebarfitness.ca
- Log your workout to start tracking your OLY GAINZ 🏋🏻‍♂️🏋🏻‍♀️. Feel free to leave some comments of love and encouragement for each other 🤜🏼 🤛🏼, and appreciation of Coach JJ and her “I just care!” approach to OLY programming! 🤩

2 Rounds: 10 minute cap
A) 6x Y-Row from Rings or TRX
B) 6x BTN Barbell Elbow Rotations w/ empty bar
C) 6x Wall Facing Overhead Squat
D) 12x Standing Hip CARs (6 per leg)

Strength

SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tall Snatch Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Snatch/Very Light
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM5: Snatch
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 1-2 @ 80%
5th set: 1-2 @ 80%
% of Snatch/Power Snatch

C&J TECHNIQUE PRIMER/WARM UP (A)
E2:00MOM2: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the whole foot versus the toes.
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Jerk/Very Light
% of Jerk/C&J

C&J TECHNIQUE PRIMER/WARM UP (B)
E2:00MOM2: Tall Clean Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Clean/Very Light
% of Clean/Power Clean

C&J WORK
E2:00MOM5: Clean & Jerk
- Perform each set as...
1st-3rd set: 2 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
4th-5th set: 1 Clean +1 Split Jerk/1 Push Jerk
TOTAL 2 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 80%
% of C&J

Olympic Weightlifting

Saturday, September 19th, 2026 - Olympic Weightlifting 283.2

Strength

FRONT SQUAT WORK
E3:30MOM4
- Perform each set as...
2-1 1/4 Front Squat + 2 Front Squats
TOTAL 4 REPS PER SET
NOTE: Complete each set as prescribed or adjust where necessary.
1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Front Squat

Accessory

A) E1:30MOM3: KB Lunge Stance Swings https://youtu.be/YM63LMQcGyI?si=pwCQEEfv-tggCn5t
- Perform each set with a moderate kettlebell.
- Complete reps on one leg before rotating to the other leg.
TOTAL 16 REPS PER SET (8 reps per leg)

B) E1:30MOM3: KB Deadbug https://youtu.be/ipSP9RB3DYM?si=o3gr6_bpvXnWhFk_
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 10-12 REPS PER SET

Cooldown

1-2 Rounds Not For Time
- Focus on relaxed breathing.
A) 2x 30s-1:00 Band Shoulder Stretch (1 hold per arm)
B) 1x 30s-1:00 Child's Pose w/ Lat Stretch
C) 6x Band Kneeling Quad Eccentric OR 2x 30s-1:00 Couch Stretch (1 hold per leg)
D) 1x 30s-1:00 Banded Hips Distraction Figure 4 (1 hold per leg)

Bootcamp

Friday, September 18th, 2026 - Movement Lab

General Warm-Up

Grab your coffee, no rush
3 Slow Rounds · take the full 12 minutes

Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
(regression: Banded Reverse Nordics 8 Reps)
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *stretch the whole spine before you dig into the hamstrings

Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace

Neural Warm-Up

Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable

Max unbroken catches is the goal! Find your flow state

Skill

Skill
Metronome Ladder Steps
6 rounds Total: 20 sec on 1 min off
Stand facing the ladder from the side
This block's pattern: In-In-Out-Out (lateral)
Same pattern for 4 weeks — chase a cleaner, faster version each week
BPM starts at 100, goes up every round increasing by 20
Track: your fastest BPM held with clean feet
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

For Points
Speed Chest Pass- arms length from wall
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back to yourself
Track: max weight and reps — beat last week

Stimulus

Stimulus: we've learned to absorb with plyos, now we express — arms, shoulders, chest and hands absorb and explode faster, more range, less weight

Accessory

Land & Stick
Every minute for 3 min: 4 jumps
Pick a line, jump and stick the landing — quiet feet, full control
Perfect stick = pick a further line

Cooldown

Cooldown
Collect your high 5's and have an amazing day :)

Bootcamp

Friday, September 18th, 2026 - Bootcamp

General Warm-Up

1 Round
6 Shuttle Runs
16 Downward Dog Toe Toucheshttps://www.youtube.com/watch?v=3XyRGziNJRo
30 Second Deadhang
2 Rounds
8 Empty Bar Bench Press
3 Strict Pull Ups or 8 Ring Rows
4 Sand Bag Over Shoulder

Strength

Bench press Every 2 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 DB Overhead Tricep Extensionshttps://www.youtube.com/shorts/OFrDLaJ7v0o
Even Minutes). 8-12 Wide Grip Bent Over Rowhttps://www.youtube.com/watch?v=v1vHiCUc_K0

WOD

For Time

Workout Format

4 Rounds for Time, in Pairs (Time Cap: 15 Minutes)

Elite

10 DB Bench Press (75/50)
10 Wall Walks
24 Sandbag Over Shoulder (100/70)

Competitive

10 DB Bench Press (50/35)
10 Partial Wall Walks
24 Sandbag Over Shoulder (70/50)

Performance

10 DB Bench Press (35/25)
10 Inch Worms
24 Sandbag Over Shoulder (50/30)

Stimulus

1) This Is Meant to Be a Very Heavy Workout, the Bench Should Be Around Your 8-10 Rep Max.
2) the Sandbags Should Cause Some Fatigue but Be Something You Can Plug Away at with Your Partner.
3) Partners Split All the Reps.

Cooldown

Optional

Chest Stretch
Upper Back Stretch