Workouts | Raise the Bar Fitness

Bootcamp

Friday, July 24th, 2026 - Movement Lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Strength

Metronome Sprinters March

12min Total: 20 sec on 40 sec off

Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minutes increasing by 20 bpm

Track: your fastest lockout position maintained. you wont regret it

whiteboard.raisethebarfitness.ca

WOD

For Time

Workout Format

Max unders of your choosing (single, double or tripple)

10 min

Stimulus

Key Tip. Start Slow End fast

Accessory

Wall Ball Partner Chest Pass

4 rounds 1 min on 1 min off

Max Reps per round

9ft apart

Cooldown

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

Bootcamp

Friday, July 24th, 2026 - Bootcamp

General Warm-Up

20 Butt Kickers
12 High Knees

2 Rounds
200m Run
10 Empty Bar Muscle Cleans
10 Empty Bar Squat Cleans

Strength

Every 1:30 Minutes On The Minutes X 6 Rounds
Cleans 2 Reps @ 75% 1 RM

WOD

For Time

Workout Format

4 Rounds (Time Cap: 16 Minutes)

Elite

400m Run
10 Squat Cleans (135/95)

Competitive

400m Run
10 Squat Cleans (95/65)

Performance

400m Run
10 Squat Cleans (75/50)

Stimulus

1) Lifting Under Fatigue So Be Sure To Pick A Weight You Feel Very Comfortable With,
2) Consider Starting Slow Going Into The Run And As The Legs Recover Speed Up.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Turkish Sit Up
Even Minutes). 30-40 Seconds Farmer Hold

Cooldown

Hamsting Stretch
Quad Stretch

Strength

Friday, July 24th, 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

Deadlift: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 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

Optional

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

Bootcamp

Thursday, July 23rd, 2026 - Bootcamp

General Warm-Up

20 Prone A’s
20 Prone Y’s

2 Rounds
30 Seconds Dead Hang
10 Push Ups
3 Pull Ups Or 8 Ring Rows
3 Toes To Bar Or 8 Sit Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Overhead Press 3 Reps @ 82.5% 1 RM

WOD

For Time

Elite

20 DB Bench Press (50/35)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Competitive

20 DB Bench Press (40/25)
6 Pull Ups
6 Toes To Bar
18 DB Bench Press
8 Pull Ups
8 Toes To Bar
16 DB Bench Press
10 Pull Ups
10 Toes To Bar
14 DB Bench Press
12 Pull Ups
12 Toes To Bar
12 DB Bench Press

Performance

20 DB Bench Press (30/20
6 Ring Rows
6 Hanging Leg Raises
18 DB Bench Press
8 Ring Rows
8 Hanging Leg Raises
16 DB Bench Press
10 Ring Rows
10 Hanging Leg Raises
14 DB Bench Press
12 Ring Rows
12 Hanging Leg Raises
12 DB Bench Press

Stimulus

1) Grip Heavy Workout You Should Consider Breaking Often During The Rig Work.
2) Push For Unbroken Bench Press Sets.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Db Overhead Press
Even Minutes). 8-12 Db Reverse Flys

Cooldown

Forearm Stretch
Lat Stretch

Bootcamp

Wednesday, July 22nd, 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

5 Slow Dead Bugs per side

Neural Warm-Up

Plank Circle 6 rounds

30 sec on, 1min off

Shuffle or cross over your choice

Hands in the circle, feet outside

Strength

Split Lunge Single-Arm Overhead Press

2:30 per set × 4 sets · 10 reps per side

Pressing hand over Back leg

Track: load per side

whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

4 rounds

AMRAP Sandbag March

Elite

100lb Sand Bag
1 min between attempts
Track top number of marches accomplished

Competitive

70lbs Sand Bag
1 min between attempts
Track top number of marches accomplished

Performance

50lbs Sand Bag
1 min between attempts
Track top number of marches accomplished

Stimulus

core back and brace are going to be taxed after the first set or 2, drive the knee to 90 degrees for each step up

Accessory

Barbell Rotations 8 min

Back Rack Positions

30 sec on 30 sec off

Cooldown

Cooldown (optional)
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side
8 Thread the Needles per side
5 Slow Dead Bugs per side

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

Bootcamp

Wednesday, July 22nd, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
5 Deep Lunges Per Side

2 Rounds
200m Run
10 Inchworm To Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Back Squat 3 Reps @ 82.5% 1 RM

WOD

For Time

Workout Format

In Pairs (Time Cap: 17 Minutes)

Elite

400m Sand Bag Carry (100/70)
70 Burpees
400m Sand Bag Carry

Competitive

400m Sand Bag Carry (70/50)
70 Burpees
400m Sand Bag Carry

Performance

400m Sand Bag Carry (70/50)
50 Burpees
400m Sand Bag Carry

Stimulus

1) This Is A Big Grunt Work Partner Workout Just Keep Moving And Switching With Your Partner Often,
2) Hold The Sandbag Any Way You Want.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Db Stiff Leg Deadlifts
Even Minutes). 10-15 Calf Raises

Cooldown

Glute/Low Back Stretch
Hip Flexor Stretch

Strength

Wednesday, July 22nd, 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 Toss
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: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 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

Optional

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

Bootcamp

Tuesday, July 21st, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
30 Seconds Bent Over Reverse Fly Hold

2 Rounds
45 Seconds Echo Bike
30 Single Unders
10 Push Ups

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Bench Press 3 Reps @ 82.5% 1 RM

WOD

AMRAP / For Reps

Workout Format

15 Minutes

Elite

30/23 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups

Competitive

27/20 Cal Echo Bike
60 Double Unders
30 Sit Up
15 Push Ups

Performance

25/18 Cal Echo Bike
100 Single Unders
30 Sit Up
9 Push Ups

Stimulus

1) Your Push Ups Scale Should Be Doable Unbroken For A Round Or Two.
2) Athletes Doing Elite Should Be Looking To Do The Doubles Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Dumbbell Bent Over Row
Even Minutes). 8-12 Kneeling DB Press

Cooldown

Quad Stretch
Chest Stretch

Bootcamp

Monday, July 20th, 2026 - Bootcamp

General Warm-Up

30 Pogo Hops
16 Weighted Dead Bugs

2 Rounds
250m Row
10 Jumps Over Bar
10 Light Weight Deadlifts

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlifts: 3 Reps @ 82.5% 1 RM

WOD

For Time

Workout Format

Time Cap: 15 minutes

Elite

21-15-9
Burpee Box Jump Overs (30/24)
41-30-18
Cal Row

Competitive

21-15-9
Burpee Box Jump Overs (24/20)
41-30-18
Cal Row

Performance

21-15-9
Burpee Box Jump Overs Or Step Overs (24/20)
41-30-18
Cal Row

Stimulus

1) You Should Be Able To Chip Away At These Burpee Box Jumps Without Standing Around For Rest.
2) Keep A Steady Pace On The Row, And If You Need To Reduce The Calories.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 6-8 Per Side Split Squat
Even Minutes). 8-12 Weighted Hip Thrusts

Cooldown

Hip/Glute Stretch
Calf Stretch

Strength

Monday, July 20th, 2026 - Back Squat

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: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 82.5% 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

Optional

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

Strength

Sunday, July 19th, 2026 - Overhead Press

General Warm-Up

2 Rounds
10 Scap Push Ups
10 Band Face Pulls
10 Band Y Raises
10 Band Overhead Press

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 Med Ball Chest Pass
5 Empty Bar Shoulder Press With A 5 Second Eccentric

Neural Warm-Up

Single Arm DB Push Press: 1 Minutes On The Minute X 5 Rounds
4 Reps Per Side

Main Strength

Strict Overhead Press: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 1 RM

Accessory

Arnold Press 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
DB Lateral Raise Hold 3 Sets X 20-40 Seconds. Every 1.5 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, July 18th, 2026 - Olympic Weightlifting 274.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Pronated Band Pull Apart
B) 10x Forward Shoulder Wall Circles(5 per arm)
C) 10x Leg Swings (5 per leg)
D) 6x Drop Squats

Strength

SNATCH BALANCE WORK
E2:00MOM3: Pressing Snatch Balance
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 4 @ 55%
2nd set: 4 @ 55%
3rd set: 4 @ 55%
% of Strict Press

JERK WORK
E1:30MOM4: Jerk Dip Squat + Jerk
- Perform each set as...
3 Jerk Dip Squat + 1 Split Jerk or 1 Push Jerk
TOTAL 4 REPS PER SET
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Split Jerk/Push Jerk

SNATCH WORK
E1:30MOM4: No Feet Snatch
- Perform each set with snatch grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Snatch/Power Snatch

CLEAN WORK
E1:30MOM4: No Feet Clean
- Perform each set with clean grip on the bar and feet set in squat stance.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, July 18th, 2026 - Olympic Weightlifting 274.2

Strength

SNATCH DEADLIFT WORK
E3:30MOM3: Snatch Segment Deadlift
- 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: 5 @ 74%
2nd set: 5 @ 74%
3rd set: 5 @ 74%
% of Snatch

Accessory

A) E1:30MOM3: Goblet Kang Squat https://youtu.be/n06DFqjNyn0?si=WfnnkEmee3Xc_g1a
Movement Swap: Goblet Squat
- Perform each set with a moderate kettlebell.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

B) E1:30MOM3: Straight Arm Weight Plate Russian Twist https://youtu.be/teFvO9ZMkJc?si=4wB3sLyZQnYstOWx
- Perform each set with a moderate plate.
- Reps should be slow and controlled.
TOTAL 8-10 REPS PER SET

Cooldown

1-2 Rounds Not for Time
- Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Pole Rhomboid Stretch
B) 2x 30s-1:00 Banded Shoulder Distraction w/ Flexion (1 per arm)
C) 1x 30s-1:00 Standing Pancake Stretch
D)1x 30s-1:00 Banded Hip Distraction Figure 4

Bootcamp

Friday, July 17th, 2026 - Movement lab

General Warm-Up

2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

Neural Warm-Up

Team Tag

1 team attacks, 1 team defends each round

Goal: Attacker must Tag, Defender must retreat for time limit

20 sec per match

first team to 10 tags wins

Side Shuffle only around circle

Strength

Metronome March

12min Total: 20 sec on 40 sec off

Snap from one sprinters pose to the next. (90/90 lockout)

BPM goes up every 2 minute increasing by 20 bpm

Track: your highest lockout position maintained. you wont regret it

whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Scooping WallBall Pass+Catch

6 rounds: 1 min on 30 sec off,

Switch directions each round

1 wall ball per 2 participants

Stimulus

full body weight shift, big brace as you catch, big breath out as you release

Accessory

Wall Ball Partner Chest Pass

8 min Total: 1 min on 1 min off

Track: Max number of reps for 1 min

whiteboard.raisethebarfitness.ca

Cooldown

Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom

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

Bootcamp

Friday, July 17th, 2026 - Bootcamp

General Warm-Up

30 Seconds Band Face Pull Iso Hold
30 Seconds Active Hang

2 Rounds
250m Row
10 Air Squats
3 Strict Pull Ups Or 8 Ring Rows

Strength

Every 2 Minutes On The Minutes X 5 Rounds
Strict Overhead Press: 3 Reps @ 80% 1 RM

WOD

For Time

Workout Format

(Time Cap: 20 Minutes)

Elite

20 Pull Ups
40 Wall Balls (20/14)
2000m Row
40 Wall Balls (20/14)
20 Pull Ups

Competitive

20 Pull Ups
30 Wall Balls (20/14)
2000m Row
30 Wall Balls (20/14)
20 Pull Ups

Performance

20 Jumping Pull Ups
30 Wall Balls (14/10)
2000m Row
30 Wall Balls (14/10)
20 Jumping Pull Ups

Stimulus

1) This Chipper Style Workout Most Likely Will Need To Be Broken Up.
2) Maintain A Steady Pace On The Rower.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Slow Eccentric Push Ups
Even Minutes). 8-12 DB Shrugs

Cooldown

Shoulder Stretch
Lat Stretch

Strength

Friday, July 17th, 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

Deadlift: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 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

Optional

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

Bootcamp

Thursday, July 16th, 2026 - Bootcamp

General Warm-Up

30 Seconds High Plank Shoulder Taps
10 Single Leg DB Deadlifts per Side

2 Rounds
30 Single Unders
10 Empty Bar Deadlifts
10 Alternating Reverse Lunges

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift: 3 Reps @ 80% 1RM

WOD

AMRAP / For Reps

Workout Format

10 minutes

Elite

5 Deadlifts (305/215)
70 Double Unders

Competitive

5 Deadlifts (275/190)
70 Double Unders

Performance

5 Deadlifts (225/155)
100 Single Unders

Stimulus

1) This Is a Somewhat Heavy Deadlift Be Sure You Can Do 5 Reps Without Form Decay.
2) Try to Do Large Sets of Double Unders, This Is Also a Great Workout to Practice Them as Well If You Can Only Do a Handful at a Time.

Accessory

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

Cooldown

Optional

Glute/Lower Back Stretch
Quad Stretch

Bootcamp

Wednesday, July 15th, 2026 - Movement Lab

General Warm-Up

2 Rounds:
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side — PVC, small controlled range, just wake up the obliques
8 Thread the Needles per side (1 sec pause)
5 Slow Dead Bugs per side — exhale all the way out, ribs down

Strength

2:30 per set × 4 sets · 5 reps per side. Progress ONE thing per set, and only if the last set stayed clean:

Set 1 — Groove it: PVC. Tempo 3 sec down / 1 sec pause / 3 sec up. Small range you fully own, bar dead over your midline.

Set 2 — Own the bottom: PVC or empty bar. 3 down / 3 sec pause at end range (exhale hard, brace) / 3 up.

Set 3 — Load it: empty or lightly loaded bar. 4 down / 1 pause / control up. Chase a little more range now the position's owned.

Set 4 — Express it: your best clean load. Smooth tempo, biggest range you can OWN, then a 10–15 sec hold at end range on your tighter side.

WOD

For Time

Workout Format

3 Rounds For Quality (14 min cap)

Elite

50m Suitcase Carry, heavy (switch hands at 25m)
10 Cossack Squats per side, controlled
10 Side Plank Reach-Throughs per side

Competitive

50m Suitcase Carry, moderate (switch at 25m)
10 Cossack Squats per side (partial range OK)
8 Side Plank Reach-Throughs per side

Performance

50m Suitcase Carry, light (switch at 25m)
8 Cossack Squats per side to a box or holding support
6 Side Plank Reach-Throughs per side, from the knees

Stimulus

Frontal plane the whole way through, the suitcase carry fights the side bend (don't let the load pull you over, ribs stacked), the cossacks open the hips side to side, the side planks keep you contiously fireing your obliques. Quality over speed.

Accessory

Every 1 Minute on the Minute × 8:
Odd Minutes: 8 Half-Kneeling Pallof Press per side
Even Minutes: 10 Glute Bridges with a 2-sec squeeze up top

Cooldown

collect your high fives and have an amazing day :)

Bootcamp

Wednesday, July 15th, 2026 - Bootcamp

General Warm-Up

15 Banded Y Raises
30 Seconds Dead Hang

2 Rounds
200m Run
10 Push Ups
10 Forearm Curls

Strength

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

WOD

For Time

Workout Format

6 Rounds For Time (Time Cap: 25 Minutes)

Elite

400m Run
50m Single Arm Farmer Carry (100/70)
50m Single Arm Farmer Carry(100/70)

Competitive

400m Run
50m Single Arm Farmer Carry (70/50)
50m Single Arm Farmer Carry(70/50)

Performance

400m Run
50m Single Arm Farmer Carry (50/35)
50m Single Arm Farmer Carry(50/35)

Stimulus

1) This Is A Long Grunt Workout, Keep Chipping Away At The Work.
2) Don’t Sprint The Runs Maintain A Hard But Repeatable Pace.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Bent Over Rows
Even Minutes). 8-12 DB Z Press

Cooldown

Calf Stretch
Chest Stretch

Strength

Wednesday, July 15th, 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 Toss
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: 2.5 Minutes On The Minutes X 5 Rounds
3 Reps @ 80% 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

Optional

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