Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, September 5th, 2026 - Olympic Weightlifting 281.1

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! 🤩

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
E2:00MOM4: Snatch
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% 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
E2:00MOM4: Clean & Jerk
- Perform each set as...
2 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of C&J

Olympic Weightlifting

Saturday, September 5th, 2026 - Olympic Weightlifting 281.2

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 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 65%
4th set: 4 @ 65%
% 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 12-16 REPS PER SET (6-8 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 8-10 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 (3 per leg)
D) 1x 30s-1:00 Banded Hips Distraction Figure 4 (1 hold per leg)

Bootcamp

Friday, September 4th, 2026 - Bootcamp

General Warm-Up

2 Rounds
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 *get the whole spine stretched before you dig into the hamstrings
Stimulus: have the body relax under its own weight as you flow through positions

Neural Warm-Up

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

Skill
Metronome Sprinters March 320bpm
6 rounds Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes down every 1 minute decreasing by 20 bpm
Track: your slowest BPM held with a clean lockout — the longer you can hold, the better
Stimulus: learn to throw yourself from one position into the next snapping to a stop in the lockout, keeping the nervous system snappy!
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

WOD — For Points
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

Stimulus

Stimulus: taking how we've learned to absorb with plyos and now expressing them — arms, shoulders, chest and hands learn to absorb and explode faster, more range, less weight than before

Cooldown

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

Bootcamp

Friday, September 4th, 2026 - Bootcamp

General Warm-Up

1 Round
20 Plate Hops
16 Plate Shoulder Halos
16 Reverse Lunges
2 Rounds
10 Empty Bar Push Pres
10 Alternating Lunges
5 Toes to Bar or Leg Raises

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Side Lying Shoulder External Rotation Righthttps://www.youtube.com/watch?v=_qPQKid-LRs
Even Minutes). 8-12 Side Lying Shoulder External Rotation Left

WOD

AMRAP / For Reps

Workout Format

15 Minute AMRAP

Elite

15 DB Push Press (50/35)
20 DB Suit Case Lunges
15 Toes to Bar

Competitive

15 DB Push Press (35/25)
20 DB Suit Case Lunges
15 Hanging Leg Raises

Performance

15 DB Push Press (35/25)
20 DB Suit Case Lunges
10 Hanging Leg or Knee Raises

Stimulus

1) You Should Feel as If You Can Do the First Round or So Unbroken.
2) the Bar Work Will Probably Be the Bottle Neck So Be Sure to Scale That to a Point You Feel Confident to Do in 2=3 Sets When Tired.

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Strength

Friday, September 4th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Zercher Good Morning
10 Empty Bar Bent Over Wide Grip Row
16 Side Lying Leg Abduction
30 Second Bird Dog
30 Seconds Hollow Hold

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

Main Strength

Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 1RM

Accessory

Perform as a Superset
A1) Kickstand DB Deadlift 3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Chin up 3 Sets × 6-12 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 3rd, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
30 Seconds Front Rack Elbow Rotations
15 Assisted Squats
2 Rounds
200m Run
5 Empty Bar Good Mornings
5 Empty Bar Muscle Hang Cleans
10 Empty Bar Power Hang Cleans

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Single Leg DB Deadlift Right
Even Minutes). 8-12 Single Leg DB Deadlift Left

WOD

For Time

Workout Format

For Time (Time Cap: 12 Minutes)

Elite

20 Hang Cleans (95/65)
1000m Run
20 Hang Cleans (95/65)

Competitive

20 Hang Cleans (75/55)
1000m Run
20 Hang Cleans (75/55)

Performance

20 Hang Cleans (45/35)
800m Run
20 Hang Cleans (45/35)

Stimulus

1) During This Barbell Cycling Workout Remember to Keep a Braced Core and Avoid Doing Muscles for the Entire Workout.
2) the Run Should Be a Hard Pace but Not So Hard You Don’t Have the Energy to Go Straight into the Cleans.

Cooldown

Optional

Hamstring Stretch
Glute/lower Back Stretch

Bootcamp

Wednesday, September 2nd, 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

Colourful partners

4 colours total 2 per partner
60sec per round · 4 rounds
Numbers or colour called out, throw that colour to your partner
Collect as many catches as possible without dropping

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 time's weight
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

Banded March
8 rounds · stick to the beat of the metronome, starting 60bpm
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: weight on ball of feet, hips back, core braced, dont let the body bounce up and down

Stimulus

using the band to support your body weight, we are trying to time our momentum to slow down right before we transfer back to the opposite foot. the goal here is to create a smooth transition where we fall with our upper body and catch ourselves withour feet just in time to reverse direction without creating too much of a lean that we cant recover from.

the band throws us off balance the more we rely on it to support our body weight.

Accessory

Barbell Rotations 8 min (add weight if you feel comfortable)
Back Rack Position
30 sec on 30 sec off

Cooldown

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

Bootcamp

Wednesday, September 2nd, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
15 Band Passovers
15 Band Rows
2 Rounds
250m Row
8 Push Ups or Knee Push Ups
10 Sit Ups

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Barbell Bent Over Row
Even Minutes). 8-12 Seated DB Press

WOD

For Time

Workout Format

For Time (Time Cap: 17 Minutes)

Elite

1000m Row
30-20-10
Push Ups
Sit Ups
1000m Row

Competitive

1000m Row
20-15-10
Push Ups
Sit Ups
1000m Row

Performance

1000m Row
20-15-10
Knee Push Ups
Crunches
1000m Row

Stimulus

1) Break the Push Ups into Sets Far Before Failure.
2) Be Conservative on the First Row but Go Hard During the Second Row.

Cooldown

Optional

Chest Stretch
Ab Stretch

Strength

Wednesday, September 2nd, 2026 - Bench Press

General Warm-Up

2 Rounds
10 Arm Circles per Direction
10 Band Pull Aparts
10 Band Face Pulls
10 Scap Push Ups
8 Push Ups or Knee Push Ups
10 Dual DB Bent Over Rows

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

Main Strength

Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 1RM

Accessory

Perform as a Superset
A1) Incline Dual DB Bench Press 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Incline Bench Chest Supported Row 3 Sets × 8-12 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 1st, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
16 Alternating Knee Over Toes Lunges
10 Squat Jumps
2 Rounds
200m Run
10 Empty Bar Squats
10 Empty Bar Push Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 75% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 10-16 Alternating Side Lunges
Even Minutes). 8-12 DB Stiff Leg Deadlift

WOD

AMRAP / For Reps

Workout Format

15 Minute AMRAP

Elite

400m Run
15 Thrusters (95/65)

Competitive

400m Run
15 Thrusters (75/55)

Performance

300m Run
15 Thrusters (45/35)

Stimulus

1) This Is a Leg Endurance/cardio Workout. Run at a Steady Pace So You Don’t Burn Out Early.
2) the Thruster Weight Should Be Something Your Confident You Can Do Unbroken for a Few Rounds.

Cooldown

Optional

Quad Stretch
Calf Stretch

Bootcamp

Monday, August 31st, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
15 Hands Overhead Squat
15 Glute Bridge
2 Rounds
5 Muscle Snatch
5 Snatch
1 Muscle Up
2 Chest to Bar Pull Ups
5 Pull Ups or 8 Ring Rows
5 Burpees

Strength

Every 1:30 Minutes on the Minutes × 6 Rounds
Snatch 2 Reps @80% 1RM

Secondary Strength

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

WOD

For Time

Workout Format

For Time (Time Cap: 15 Minutes)

Elite

15 Pull Ups
15 Burpees
10 Chest to Bar Pull Ups
15 Burpees
5 Muscle Ups

Competitive

15 Jumping Pull Ups
15 Burpees
10 Pull Ups
15 Burpees
5 Chest to Bar Pull Ups

Performance

15 Ring Rows
15 Burpees
10 Jumping Pull Ups
15 Burpees
5 Pull Ups

Stimulus

1) This Is a High Skill Pulling Workout So You Can Either Use This as a Chance to Do Your First of One of the New Movements.
2) If You Are Not Going for a New Skill This Will Be a Fairly Quick Workout.

Cooldown

Lat Stretch
Upper Back Stretch

Strength

Monday, August 31st, 2026 - Squat

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridge
10 Barbell Good Morning
16 Alternating Side Lunges
30 Second Plank
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

Main Strength

Back Squat:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 1RM

Accessory

Perform as a Superset
A1) Barbell Stiff Leg Deadlift 3 Sets × 8-12 Reps. Every 2 Minutes on the Minute.
A2) Dual DB Lunge 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, August 30th, 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

Main Strength

Strict Overhead Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 72.5% 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

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, August 29th, 2026 - Olympic Weightlifting 280.1

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 Bent Over Reverse Fly w/ light plates
B) 6x Banded Straight Arm Lat Pull Down
C) 6x 1-1/4 Cobra Squats
D) 10x Runner's Lunge Thoracic Rotation (5 per side)

Strength

OVERHEAD POSITION WORK
E2:00MOM3: Snatch Push Jerk
- Perform each set with snatch grip on the bar and feet set in OHS squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 65%
% of Snatch/Power Snatch

SNATCH WORK
E2:00MOM4: Segment/Pause Snatch
- Perform each set with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75%
4th set: 2 @ 80%
% of Snatch/Power Snatch

CLEAN WORK
E2:00MOM4: Segment/Pause Clean
- Perform each set with with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75%
4th set: 2 @ 80%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, August 29th, 2026 - Olympic Weightlifting 280.2

Strength

JERK POSITION WORK
E3:30MOM4: Jerk Drive
- Perform each with a heavy weight or as prescribed.
- Reset between each rep. NO TOUCH N GO!
NOTE: Focus on driving bar directly above the shoulders versus out and forward.
1st set: 3 @ 95%
2nd set: 3 @ 100%
3rd set: 2 @ 104%
4th set: 2 @ 106%
% of Jerk

Accessory

A) E1:30MOM3: Plate Loaded Band Spanish Squat https://youtu.be/92Sctx6SeZU?si=iCuDCDhqlhM-7RnN
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
NOTE: Squat stance is narrow. However, stance width can be adjusted based on your mobility needs.
TOTAL 10 REPS PER SET

B) E1:30MOM3: Z Seated Hip to Halo https://youtu.be/cziPNNioEFo?si=x2sEsMGY4cAgDfQH
- Perform each set with a moderate kettlebell, changing direction of rotation after each rep.
- Reps should be slow and controlled.
1 REP = 1 ROTATION
TOTAL 10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 2x 30s-1:00 Banded Lat Stretch (1 hold per side)
B) 2x 30s-1:00 Band Cross Body Shoulder Stretch (1 hold per arm)
C) 2x 30s-1:00 Half Kneeling Hamstring Stretch (1 hold per leg)
D) 1x 30s-1:00 Puppy Dog Stretch
E) 2x 30s-1:00 Banded Hip Flexor Glides

Bootcamp

Friday, August 28th, 2026 - Movement Lab

General Warm-Up

2 Rounds
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 *get the whole spine streached before you dig into the hamstrings

*Stimulus: have the body relax under its own weight under movements as you flow through positions

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

Strength

Skill
Metronome Sprinters March 320bpm
6 rounds Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes down every 1 minute decreasing by 20 bpm
Track: your slowest BPM held with a clean lockout — the longer you can hold, the better
whiteboard.raisethebarfitness.ca

*Stimulus: learn to throwing yourself from one position into the next snapping to a stop in the lock out position keeping the nervous system snappy!

WOD

For Points

Workout Format

WOD — For Points
20sec on 1 min off 6 rounds

Speed chest pass

Max effort speed pass to yourself bouncing the ball back to yourself

Track Max weight and reps

Stimulus

taking how we've learned how to absorb with plyos and now taking it into expressing them,

arms shoulders chest and hands should have to learn how to absorb and explode faster with more range now with less weight than before

Accessory

Broad jump Comp

4 attempts

try to match or beat your distance from last week

Cooldown

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

Bootcamp

Friday, August 28th, 2026 - Bootcamp

General Warm-Up

2 Round
200m Run
10 Alternating Hip Rotations
10 Push Ups

Strength

Every 1.5 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 3 Minutes
3-12 Pull Ups

WOD

For Time

Workout Format

Time Cap: 45 Minutes

Elite

7km Run

Competitive

5km Run

Performance

30 Minutes Run

Stimulus

1) If You Are Not Comfortable with Running, Choose to Run for About 30 Minutes at an Easy Pace.
2) the 7km Run Should Take No Longer Than 45 Minutes If It Will Scale.
3) Route Is Down St. George, Left Turn Down the North West Trail, into the Park and Down Firebreak Road, Back up into the Park and Follow North West Trail Back. for the 5km Run Don't Go Back into the Park Cross the Street and Head Back to the Gym.

Cooldown

Hamstring Stretch
Calf Stretch

Strength

Friday, August 28th, 2026 - Deadlift

General Warm-Up

2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Zercher Good Morning
10 Empty Bar Bent Over Wide Grip Row
16 Side Lying Leg Abduction
30 Second Bird Dog
30 Seconds Hollow Hold

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

Main Strength

Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 72.5% 1RM

Accessory

Perform as a Superset
A1) Kickstand DB Deadlift 3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Chin up 3 Sets × 6-12 Reps. Every 2 Minutes on the Minute

Cooldown

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

Bootcamp

Thursday, August 27th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Second Assisted Squat Hold
8 Side Lunges per Side
2 Rounds
10 Air Squats
5 Push Ups
10 Sit Ups
5 Burpees

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Curtsy Step Downs Righthttps://www.youtube.com/watch?v=GiPewlVDF_0
Even Minutes). 8-12 Curtsy Step Downs Left

WOD

For Time

Elite

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
40 Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
40 Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Competitive

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
40 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
40 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Performance

10 Burpees
20 Sit Ups
10 Burpees
30 Lunges
20 Sit Ups
10 Burpees
30 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees
50 Air Squats
30 Knee Push Ups
30 Lunges
20 Sit Ups
10 Burpees

Stimulus

1) Long Bodyweight Workout Take Frequent Breaks Way Before Hitting Muscle Failure.
2) Slow and Steady on the Burpees.

Cooldown

Quad Stretch
Lower Back/ Glute Stretch

Bootcamp

Wednesday, August 26th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Minute Echo Bike at an Easy Pace
15 Prone PVC Overhead Raises
10 DB Curl to Press
2 Rounds
8/5 Cal Echo Bike Sprint
8 DB Hang Clean
8 DB Jerks

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 72.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 per Side DB Seesaw Rowhttps://www.youtube.com/watch?v=DkbHlNRwmVs
Even Minutes). 8-12 Dips

WOD

For Time

Workout Format

Time Cap: 15 Minutes

Elite

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (50/35)

Competitive

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (35/25)

Performance

21-18-15-12-9
Cal Echo Bike
Dual DB Hang Clean and Jerk (25/15)

Stimulus

1) Go Hard on the Bike and Steady on the Clean and Jerks
2) the Clean and Jerks Should Be Doable Unbroken.

Cooldown

Bicep Stretch
Quad Stretch