Workouts | Raise the Bar Fitness

Bootcamp

Tuesday, May 12th, 2026 - Bootcamp

General Warm-Up

30 Seconds Lunge Iso Hold Right
30 Seconds Lunge Iso Hold Left

2 Rounds
50 Skips
15 Air Squats
15 Behind the Neck Shoulder Press

Strength

Back Squat

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: 12 Minutes)

Elite

10 Shuttle Runs
20 Overhead Squats (115/85)
30 Burpees Over Bar

Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (115/85)
10 Shuttle Runs

Competitive

10 Shuttle Runs
20 Overhead Squats (95/65)
30 Burpees Over Bar

Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (95/65)
10 Shuttle Runs

Performance

10 Shuttle Runs
20 Overhead Squats (65/45)
30 Burpees Over Bar

Rest 1 Minutes
30 Burpees Over Bar
20 Overhead Squats (65/45)
10 Shuttle Runs

Stimulus Points

Pace the Burpees but the Rest of the Work Shouldn’t Be Too Tough. Pick and Overhead Squat Weight You Can Do the 20 Reps Unbroken When You’re Fresh.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30 Seconds Single Leg Glute Bridge Hold Right
Even Minutes). 30 Seconds Single Leg Glute Bridge Hold Left

Cooldown

Optional

Arm Across the Chest Shoulder Stretch
Quad Stretch

Bootcamp

Monday, May 11th, 2026 - Bootcamp

General Warm-Up

15 Prone Supinated A’s
15 Prone Pronated A’s

2 Rounds
15 Scap Pull Ups
16 Walking Lunges
5 Inchworms to Push Ups

Strength

Strict 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

Circuit, Each Movement Twice

1 Min Work / 30 Second Rest

Max Reps Each Movement

Elite

Sand Bag Cleans
Battle Rope Waves https://www.youtube.com/watch?v=R7EOq0GOSx0
Sled Pushes
Bike Erg
Rope Climbes
Ski Erg
Farmer Hold
Box Climb Overs

Competitive

Sand Bag Cleans
Battle Rope Waves
Sled Pushes
Bike Erg
Sit to Stand Rope Climbes
Ski Erg
Farmer Hold
Box Climb Overs

Performance

Sand Bag Cleans
Battle Rope Waves
Sled Pushes
Bike Erg
Sit to Stand Rope Climbes
Ski Erg
Farmer Hold
Box Step Overs

Stimulus Points

This is a fun circuit meant to allow us to do movements and use equipment we don’t normally get to use. Have fun with it, if the class is large take turns during the minute of work.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 10-15 Band Pull Aparts
Even Minutes). 30-40 seconds Plank

Cooldown

Optional

Quad Stretch
Pigeon Pose Stretch

Strength

Monday, May 11th, 2026 - Squat Class

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

No Hands Box Jumps
5 X 1 Reps Every 30 Seconds

Main Strength

Back Squat Every 2.5 Minutes on the Minute
5 Sets X 2 Reps @ 85% 1RM

Secondary Strength

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

Accessory

Dumbbell Bulgarian Split Squat 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusters 3 Sets X 5-10 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

Optional

2 Rounds
30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch

Strength

Sunday, May 10th, 2026 - Overhead Press

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 3 Reps @ 80% 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 https://www.youtube.com/watch?v=R-RTgOxrj88
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 9th, 2026 - Olympic Weightlifting 265.2

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 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 75%
% of Back Squat

Accessory

3 Rounds

A) 1:30: 6x Seated Full Raise w/ light plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30: 6x Incline Bench DB Pull Over w/ moderate dumbbell https://youtu.be/D8LrsXXxYL8?si=tMJaZKu98I0Pv5lw
C) 1:30: 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 9th, 2026 - Olympic Weightlifting 265.1

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://www.youtube.com/watch?v=XkTQUds1py4

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 8th, 2026 - Bootcamp

General Warm-Up

30 Seconds Band Row Hold
16 Alternating Runner Sweepers

3 Rounds
15 Pogo Hops
10 High Knees on the Spot
10 Push Ups

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.

Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

4 Rounds For Time

Elite

800m Run
Rest 3 Minutes

Or If Weather Is Not Permitting

1000m Row
Rest 3 Minutes

Competitive

800m Run
Rest 3 Minutes

Or If Weather Is Not Permitting

1000m Row
Rest 3 Minutes

Performance

600m Run
Rest 3 Minutes

Or If Weather Is Not Permitting

800m Row
Rest 3 Minutes

Stimulus Points

Hard effort cardio and the first run of the season. Go hard but don't sprint. These should be repeatable intervals.

Accessory

Every Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Dual KB or DB Gunslinger Curls https://www.youtube.com/watch?v=DLuda3pAnqQ
Even Minutes). 8-12 DB Tricep Extensions

Cooldown

Optional

Calf Stretch
Hamstring Runner Stretch

Strength

Friday, May 8th, 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 3 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 3 Reps @ 80% 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 7th, 2026 - Bootcamp

General Warm-Up

15 Band Good Mornings
15 Band Pull Aparts

3 Rounds
10 Deadlifts
5 Yoga Push Ups
5 Pull Ups or 8 Ring Rows

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.

Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

3 Rounds for Time (12 Minute Time Cap)

Elite

15 Deadlifts (225/135)
15 Push Ups
15 Pull Ups

Competitive

15 Deadlifts (155/110)
15 Push Ups
15 Pull Ups

Performance

15 Deadlifts (95/65)
10 Push Ups
15 Jumping Pull Ups

Stimulus Points

Be sure to pick a deadlift weight you think you can do unbroken.

Accessory

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

Cooldown

Optional

Forward Fold Stretch
Prayer Stretch

Bootcamp

Wednesday, May 6th, 2026 - Bootcamp

General Warm-Up

10 Band Row with a 10 Second Squeeze
20 Seconds Wall Sit

3 Rounds
8 Push Ups
10 Air Squats
8 Sit Ups

Strength

Push 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.

Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

5 Rounds for Time (15 Minute Time Cap)

Elite

25 Wall Balls (20/14)
25 Weighted Sit Ups (20/14)

Competitive

25 Wall Balls (20/14)
25 Sit Ups

Performance

25 Wall Balls (14/10)
25 Sit Ups

Stimulus Points

High rep workout, break as needed to not hit true failure. Scale the reps lower if needed.

Accessory

Every Minute on the Minute X 6 Minutes
Odd Minutes). 30-40 Seconds Farmer Hold
Even Minutes). 20-30 Seconds Russian Twists

Cooldown

Optional

Quad Stretch
Seal Stretch

Strength

Wednesday, May 6th, 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

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 3 Reps @ 80% 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 Row3 Sets X 5-8 Reps per Side. Every 1.5 Minutes on the Minute. https://www.youtube.com/watch?v=E9axTP1kl8M
KB Bottoms up Floor Press 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute. https://www.youtube.com/watch?v=BDCAkIEOPvE

Cooldown

Optional

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Prayer Stretch

Bootcamp

Tuesday, May 5th, 2026 - Bootcamp

General Warm-Up

15 Bent Over Y Raises
30 Seconds Hollow Hold

2 Rounds
1 Minute Echo Bike
5 Inch Worms
10 Muscle Snatch

Strength

1 Pause at the Knee Snatch + 1 Snatch Build to a Heavy Complex in 15 Minutes.

WOD

Workout Format

20 Minute AMRAP in Pairs

Elite

20 Cal Bike
20 Hang Snatches (95/65)
20 Burpee Over Bar
4 Wall Walks

Competitive

20 Cal Bike
20 Hang Snatches (45/35)
20 Burpee Over Bar
4 Wall Walks

Performance

15 Cal Bike
20 Hang Snatches (45/35)
20 Burpee Over Bar
4 Inch Worms

Stimulus Points

This is a partner workout, rest while your partner works and split the reps.

Accessory

Every Minute on the Minute X 6 Minutes

Odd Minutes). 6-12 Strict Hanging Leg Raises
Even Minutes). 10-15 Calf Raises

Cooldown

Optional

Shoulder Stretch
Pigeon Pose Stretch

Bootcamp

Monday, May 4th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls
15 Wall Slides

3 Rounds
3 Strict Pull Ups or 8 Ring Rows
10 Air Squats
10 Barbell Shoulder Press

Strength

Front 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.

Adjust your maxes based on the AMRAP or if you plan on attempting a new 1-5RM in the heavy sets.

5 Reps @ 67.5%
3 Reps @ 76.5%
1-10 Reps @ 83%
1-5 Reps @ 85.5-89% or 5-8 Reps @ 67.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 67.5%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 67.5%

WOD

Workout Format

For Time (8 Minute Time Cap)

21-15-9

Elite

Thrusters (135/95)
Pull Ups

Competitive

Thrusters (95/65)
Pull Ups

Performance

Thrusters (75/45)
Jumping Pull Ups

Stimulus Points

This is a classic CrossFit Workout. There should be no hang ups, it’s meant to be a fast workout.

Accessory

Every Minute on the Minute X 6 Minutes
Odd Minutes) 8-12 Band Face Pulls
Even Minutes). 30-45 Seconds Plank

Cooldown

Optional

Prayer Stretch
Quad Stretch

Strength

Monday, May 4th, 2026 - Squats

General Warm-Up

2 Rounds

15 Air Squats
15 Band Pull Aparts
15 Glute Bridge
20 per Side Ankle Rockers https://www.youtube.com/watch?v=QmqVoWqXe8w
10 per Side Squat Hold Single Knee Drops https://www.youtube.com/watch?v=4RhlRzPWUDg

Specific Warm-Up

With an Empty Bar Perform 10 Back Squats with a 3 Second Eccentric.

Neural Warm-Up

No Hands Box Jumps

5 Sets X 1 Reps Every 30 Seconds

Main Strength

Back Squat Every 2.5 Minutes on the Minute

5 Sets X 3 Reps @ 80% 1RM

Secondary Strength

Front Squats Every 2 Minutes on the Minute

3 Sets X 6-8 Reps

Accessory

Dumbbell Bulgarian Split Squat 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusters 3 Sets X 5-10 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

Optional

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch

Strength

Sunday, May 3rd, 2026 - Overhead Press

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 4 Reps @ 75% 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

2 Rounds
30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch

Olympic Weightlifting

Saturday, May 2nd, 2026 - Olympic Weightlifting 264.2

Strength

BACK SQUAT WORK

E3:30MOM4 OR REST 3:30 PER SET
NOTE: Adjust weight where necessary but maintain the rep scheme.
1st set set: 4 @ 70%
2nd set: 4 @ 70%
3rd set: 4 @ 70%
4th set: 4 @ 70%
% of Back Squat

Accessory

A) E1:30mom3: Single Arm KB Front Rack Step Up
- Perform Each Set with a Moderate Kettlebell.
- Reps Should Be Slow and Controlled.
TOTAL 10 REPS PER SET (5 PER LEG)

B) E1:30mom3: KB Gorilla Row
- Perform Each Set with Moderate Kettlebells, with Alternating Reps.
TOTAL 12 REPS PER SET (6 PER SIDE)

C) E1:30mom3: Half Turkish Sit Up
- Perform Each Set with a Light to Moderate Kettlebell.
- Focus on the Core Completing the Movement and the Arms Only Guiding You Through the Movement.
TOTAL 8 REPS PER SET (4 PER ARM)

Cooldown

Optional

2 Rounds Not for Time

A) 1x 30s Banded Backpack
B) 2x 30s Band Cross Body Shoulder Stretch (1 Hold per Arm)
C) 1x 30s Standing Pancake Stretch
D) 2x 30s Banded Hip Distraction Figure 4 (1 Hold per Leg)

Olympic Weightlifting

Saturday, May 2nd, 2026 - Olympic Weightlifting 264.1

General Warm-Up

2 Rounds: 10 Minute Cap

A) 10x Band Shoulder Raise Abduction (5 per Arm)
B) 10x Band Shoulder Distraction W/ Flexion (5 per Arm)
C) 5x Weighted Plate Good Morning W/ Light Plate
D) 10x Alternating Squat Thoracic Rotations (5 per Side)

Strength

SNATCH WORK

E2:00mom6 OR REST 2:00 PER SET
- Perform Each Set As...
1st to 3rd Set: 1 Floor + 1 Mid-thigh + 1 High-hang + 1 OHS
TOTAL 4 REPS PER SET
4th-6th Set: 3 Floor
TOTAL 3 REPS PER SET
1st Set: 62%
2nd Set: 64%
3rd Set: 66%
4th Set: 70%
5th Set: 74%
6th Set: 76%
% of Snatch

C&j WORK

E2:00mom6 OR REST 2:00 PER SET
- Perform Each Set As...
1st to 3rd Set: 1 Floor + 1 Mid-thigh + 1 High-hang + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
4th to 6th Set: 2 Floor + 1 Split Jerk or 1 Push Jerk
TOTAL 3 REPS PER SET
1st Set: 62%
2nd Set: 64%
3rd Set: 66%
4th Set: 70%
5th Set: 74%
6th Set: 76%
% of C&j

Bootcamp

Friday, May 1st, 2026 - Bootcamp

General Warm-Up

15 Band Tricep Push Downs
15 Band Pull Aparts
15 Glute Bridges

3 Rounds
30 Seconds Echo Bike
5 Push Ups
10 Air Squats

Strength

Push 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.

3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

12 Minute AMRAP

Elite

15/11 Cal Echo Bike
10 Push Ups
20 Reverse Lunges

Competitive

10/8 Cal Echo Bike
10 Push Ups
20 Reverse Lunges

Performance

10/8 Cal Echo Bike
5 Push Ups
20 Reverse Lunges

Stimulus Points

Leg Heavy Manage That Fatigue By Pacing The Push Ups.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 8-12 Hammer Curls
Even Minutes). 10-15 Grip Crushes

Cooldown

Quad Stretch
Chest Stretch on Rig

Strength

Friday, May 1st, 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

KB 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 4 Reps @ 75% 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

2 Rounds

Pigeon Pose Stretch
Hip Flexor Stretch per side

Bootcamp

Thursday, April 30th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
15 Prone Y’s
10 Seated L Sits
3 Rounds
3 Strict Toes to Bar or 8 Strict Hanging Knee Raises
40 Single Unders
10 Alternating DB Snatches

Strength

Front 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.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ or 5-8 Reps @ 63%

WOD

Workout Format

15 Minutes AMRAP in Pairs

Elite

20 Toes to Bar
60 Double Unders
40 DB Snatches (50/35)

Competitive

20 Knees to Chest
60 Double Unders
40 DB Snatches (35/25)

Performance

20 Hanging Knee Raises
60 Single Unders
40 DB Snatches (25/15)

Stimulus Points

This May Have High Grip And Shoulder Fatigue, Break As You Need.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes) 20-30 Seconds Hollow Hold
Even Minutes) 20-40 Seconds Wall Sit

Cooldown

Seal Stretch
Forearm Stretch