Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, June 20th, 2026 - Olympic Weightlifting 271.1

General Warm-Up

GENERAL WARM UP
2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py
D) 10x Wall Sit w/ Single Leg March (5 per leg) https://youtu.be/WJ-X-1sL1k8?si=Qr_kiuYslHWL4S9t

Strength

PRESS WORK
E2:00MOM3: SOTTS Press https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
- Perform each set with snatch grip on the bar.
1st set: 5 @ 55%
2nd set: 5 @ 55%
3rd set: 5 @ 55%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive drop into the catch/receiving position of the snatch.
NO DIP THEN DROP!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 65%
5th set: 3 @ 65%
% of Snatch/Power Snatch

JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, June 20th, 2026 - Olympic Weightlifting 271.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift https://youtu.be/O0GE5elmMl8
- 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 Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e
Movement Swap: Single Leg Hip Thrust: https://youtu.be/3KKVWOATE-Q?si=Zu1xNLnfMnRnzqnz
- Perform 8-10 reps per set with a moderate kettlebell.
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.

B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp
Movement Swap: Scap Push Up on Hands https://youtu.be/huGj4aBk9C4?si=V-nyIkZJUr1xzPDw
- Perform 8-10 reps per set.
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv
-Perform 12 reps per set.
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.

Cooldown

1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ

Bootcamp

Friday, June 19th, 2026 - Bootcamp

General Warm-Up

15 Bent Over A’s
30 Seconds Band Face Pull Hold

2 Rounds
12 DB Overhead Press
12 DB Hammer Curl
250m Row

Strength

Overhead Press Every 2 Minutes On The Minutes X 5 Rounds
5 Reps @ 70% 1 RM

WOD

Workout Format

4 Rounds For Time (Time Cap: 15 Minutes)

Elite

10 Dual DB Clean And Jerk (50/35)
10 Burpee Over DB
500m Row

Competitive

10 Dual DB Clean And Jerk (40/25)
10 Burpee Over DB
500m Row

Performance

10 Dual DB Clean And Jerk (35/20)
8 Burpee Over DB
500m Row

Stimulus Points

1) The Row Should Take No More Than 2:30min/500m. (Reduce Distance If Needed).

2) Clean and Jerk Weight Should Be Doable Unbroken.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Standing Db Shoulder Press
Even Minutes). 8-12 Assisted Chin Ups

Cooldown

Optional

Forearms Stretch
Shoulder Stretch

Strength

Friday, June 19th, 2026 - Deadlift Class

General Warm-Up

2 Rounds
10 Glute Bridge
10 Empty Bar Good Mornings
10 Air Squats
10 Reverse Lunges
30 Seconds Plank

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Diagonal Bounds
5 Empty Bar Deadlift with a 5 second eccentric

Neural Warm-Up

Every 1 minutes on the minute x 5 rounds

Power Skips x 4 reps

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds
Deadlift x 5 Reps @ 70% 1 RM

Accessory

Single Leg DB Romanian Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Barbell Hip Thrusts 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute
Hanging Leg or Knee Raises 3 Sets X 8-12 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, June 18th, 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

"Thomas Says" Directional Jumps 3min

Strength

Turkish Getup
3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set

WOD

Workout Format

Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)

Catch and release Jumps

Elite

Green Band
Long Ground Contact time. Butt to heels
30 Jumps

Competitive

Purple Band
Med Ground Contact time. Squat To parallel
40 Jumps

Performance

Red Band
Short Ground Contact time. 1/16th Squat
30 Jumps

Accessory

Monkeying Around

30sec on 30sec off

8min

Cooldown

You already did your stretching, collect your high five and have a great day!!!

Bootcamp

Thursday, June 18th, 2026 - Bootcamp

General Warm-Up

15 PVC Pass Throughs
15 PVC Behind the Neck Press
2 Rounds
10 Muscle Snatch
20 Pogo Hops
20 Jumping Jacks
100m Run

Strength

Snatch Every 1:30 Minutes on the Minutes × 6 Rounds
2 Reps @ 70% 1RM

WOD

Workout Format

For Time

Target time: around 8–14 minutes
Time cap: 16 minutes

Elite

10-9-8-7-6-5-4-3-2-1 Wall Ball (30/20)
1-2-3-4-5-6-7-8-9-10 Snatch (135/95)

Competitive

10-9-8-7-6-5-4-3-2-1 Wall Ball (20/14)
1-2-3-4-5-6-7-8-9-10 Snatch (115/80) Performance (95/65)

Performance

10-9-8-7-6-5-4-3-2-1 Wall Ball (14/10)
1-2-3-4-5-6-7-8-9-10 Snatch (95/65)

Stimulus Points

This is a fast descending/ascending couplet that should feel grippy, breathy, and technically demanding under fatigue.

Athletes should move steadily through the wall balls, then treat the snatches as the limiter. The snatch weight should be something you can cycle in quick singles or small touch-and-go sets without staring at the bar too long.

The goal is not to sprint the wall balls so hard that the snatches fall apart. Smooth wall balls, quick transitions, and disciplined barbell pacing will win this one.

Target feel: Moderate-to-high intensity, increasing fatigue as the snatch reps climb.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-30 Seconds Hanging L Sit
Even Minutes). 30-45 Seconds Glute Bridge Hold

Cooldown

Optional

Calf Stretch
Glute Stretch

Bootcamp

Wednesday, June 17th, 2026 - Bootcamp

General Warm-Up

15 Glute Bridges
5 Depth Drops

2 Rounds
15 Band Good Mornings
15 Pogo Hops
10 Cal Echo Bike

Strength

Deadlift Every 2 Minutes on the Minutes × 5 Rounds

5 Reps @ 70% 1RM

WOD

Workout Format

5 Rounds (Time Cap: 12 Minutes)

Elite

10 Box Jump Overs
10/7 Cal Echo Bike

* in a Vest

Competitive

10 Box Jump Overs
10/7 Cal Echo Bike

Performance

10 Box Step Overs
10/7 Cal Echo Bike

Stimulus Points

1) the Bike Is a Near Sprint Take a Minute or Less.

2) Pick a Box Jump Scale and Height You Can Do Unbroken.

3) Manage Your Leg Fatigue with Short Rests Between Rounds.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 Single Leg DB Deadlift per Side
Even Minutes). 8-12 Calf Raises

Cooldown

Optional

Hamstring Stretch
Quad Stretch

Strength

Wednesday, June 17th, 2026 - Bench Class

General Warm-Up

2 Rounds
10 PVC Pass Troughs
10 Scap Push Ups
10 Band External Rotations Per Side
10 Band Pull Aparts
10 Push Ups

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Band Assisted Push Up
5 Empty Bar Bench Press with a 5 second eccentric

Neural Warm-Up

Every 1 minutes on the minute x 5 rounds

Med Ball Chest Pass x 4 Reps

Main Strength

Every 2 Minutes On The Minutes X 5 Rounds

Bench Press x 5 Reps @ 70% 1 RM

Accessory

Close Grip Bench Press 3 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Chin Ups 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.

Cooldown

Optional

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

Bootcamp

Tuesday, June 16th, 2026 - Movment Lab

General Warm-Up

2 Rounds
OH Banded Pancakes 10 Reps Each
Seated Leg Lifts 10 Reps 1 sec pause at top
Worlds Greatest Stretch 5 Reps Each Side
Childs Pose Prayer 10 Reps 1 Sec pause at Top

Neural Warm-Up

Back Bridge Hold 3 min
Floor, Wall or TRX

Strength

(4 Sets, 3 Min)
DB Pullover Paired Z Press
Tempo: 4 Down / 2 Pause / 2 Up
8 Pullover + 6 Press/set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)

Elite

32-56lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Competitive

17-24lb KB
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Performance

Med Ball Rolls
Pike Renegade Square
4 Squares Clockwise
4 Square Counter Clockwise

Stimulus Points

Huge Hipflexor, shoulder and core demand, try to stay in the pike position for the full 4 rotations before taking a break and swapping back to go the other direction

Accessory

Bosu Sky Divers 3 min each side

Cooldown

Already did your stretching collect your high 5's and have an amazing day! :)

Bootcamp

Tuesday, June 16th, 2026 - Bootcamp

General Warm-Up

30 Seconds Plank
30 Second Band Row Hold
2 Rounds
200m Run
5 Push Ups with a Mid Way Pause
10 Sit Ups

Strength

Bench Press Every 2 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM

WOD

Workout Format

For Time (Time Cap: 20 Minutes)

Elite

400m Run
50 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 70/50)
400m Run
125 Sit-ups

Competitive

400m Run
40 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 50/35)
400m Run
100 Sit-ups

Performance

400m Run
30 Hand Release Push-ups
400m Row
100m Farmer's Carry (2 × 35/25)
400m Run
75 Sit-ups

Stimulus Points

1) the Run/row Should Take About 2 Minutes Give or Take a Few Seconds. (Reduce Distance If Needed)

2) Break the Movements into Manageable Chunks So You Don't Hit Failure.

3) Reduce Reps or Scale Movements to Maintain Proper Form or If You're Worried About Dom's.

Accessory

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Seated Band Row
Even Minutes). 8-12 DB Z Press

Cooldown

Optional

Glute Stretch
Chest Stretch

Bootcamp

Monday, June 15th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Dead Hang
2 Rounds
250m Row
10 Front Squats with a Slow Eccentric
3 Strict Pull Ups or 8 Ring Rows

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds

5 Reps @ 70% 1RM

WOD

Workout Format

3 Rounds in Pairs (Time Cap:18 Minutes)

Elite

1000m Row
30 Front Squats (115/85)
10 Strict Pull Ups

Competitive

1000m Row
30 Front Squats (95/65)
10 Strict Pull Ups

Performance

1000m Row
20 Front Squats (95/65)
10 Assisted Strict Pull Ups

Stimulus Points

1) Split the Work Evenly with Your Partner
2) Row Should Take About 2min/500m Give or Take a Few Seconds (Reduce Meters If Slower)
3) Squats Should Be at a Weight You Can Do Unbroken

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 5-8 Reverse Lunges
Even Minutes). 30 Seconds Plank

Cooldown

Optional

Quad Stretch
Lat Stretch

Strength

Monday, June 15th, 2026 - Squat Class

General Warm-Up

2 Rounds
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
10 Empty Bar Good Mornings
30 Seconds Deep Squat Hold

Specific Warm-Up

2 Super Sets Every 2 Minutes on the Minute
10 Forward Pogo Hops
5 Empty Bar Back Squat with a 5 Second Eccentric

Neural Warm-Up

Every 1 Minutes on the Minute × 8 Rounds
Triple Broad Jump X 1 Rep

Main Strength

2 Minutes on the Minutes × 5 Rounds

Back Squat
5 Reps @ 70% 1RM

Accessory

Romanian Deadlift 3 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Split Squats 3 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute
Plank or Weighted Plank 3 Sets × 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, June 14th, 2026 - Overhead Press Class

General Warm-Up

3 Rounds
10 Scap Wall Slides
10 Band Pull a Parts
10 Band Overhead Press

Specific Warm-Up

Strict Press Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on the Minute

3 Med Ball Seated Overhead Throw
3 Explosive Push Ups

Main Strength

Strict Press Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Dumbbell Lateral Raises 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 2 Sets × 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, June 13th, 2026 - Olympic Weightlifting 270.1

General Warm-Up

2 Rounds: 10-minute cap
A) 10x Banded Press https://youtu.be/eUOYdi6XLOY?si=3ykgkPl35z-c5xF0
B) 10x Bent Over Band Pull Apart https://youtu.be/So_U-1QjiJU?si=hceQU340BM8FeOtw
C) 10x Scapular CARs https://youtu.be/sAEYmDyI6SE?si=IPy2ji3JpgcUT_py
D) 10x Wall Sit w/ Single Leg March (5 per leg) https://youtu.be/WJ-X-1sL1k8?si=Qr_kiuYslHWL4S9t

Strength

PRESS WORK
E2:00MOM3: SOTTS Press https://youtu.be/K1tgvevtExw?si=l7kZWLFVnmHLU-Kh
Movement Swap: Seated SOTTS Press: https://youtu.be/E4iybFG7u9I?si=s-MlJoNB_fuier9l
NOTE: Movement can be performed while seated on a box/bench if mobility is limited with the squat depth.
- Perform each set with snatch grip on the bar.
1st set: 5 @ 50%
2nd set: 5 @ 50%
3rd set: 5 @ 50%
% of Strict Press

SNATCH BALANCE WORK
E2:00MOM5: Drop Snatch Balance https://youtu.be/UjnGC5GtjkM?si=g9xYiWtX3tSPYygc
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive drop into the catch/receiving position of the snatch.
NO DIP THEN DROP!
1st set: 3 @ 50%
2nd set: 3 @ 55%
3rd set: 3 @ 60%
4th set: 3 @ 60%
5th set: 3 @ 60%
% of Snatch/Power Snatch

JERK WORK
E2:00MOM5: Tall Split Jerk or Tall Push Jerk
https://youtu.be/1XDgGpCLMtc
https://youtu.be/gf365quTYIA?si=aoCnv9Rl2K-9zPQu
- Perform the movement from the flat/whole foot.
- Perform each set with a light weight or as prescribed.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Split Jerk/ Push Jerk/C&J

CLEAN WORK
E2:00MOM5: Tall Clean or Tall Power Clean
https://youtu.be/F8RpoBQ3M-Y?si=zbfK-YoxjwuA2DQv
https://youtu.be/ACgF6dti040?si=bjai1rWcX19G66o_
- Perform the movement from flat/whole foot.
- Perform each set with a light weight or as prescribed.
- Focus on an aggressive pull under the bar.
1st set: 3 @ 50%
2nd set: 3 @ 50%
3rd set: 3 @ 55%
4th set: 3 @ 55%
5th set: 3 @ 55%
% of Clean/Power Clean

Olympic Weightlifting

Saturday, June 13th, 2026 - Olympic Weightlifting 270.2

Strength

CLEAN DEADLIFT WORK
E3:30MOM3: Clean Segment Deadlift https://youtu.be/O0GE5elmMl8
- 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 @ 70%
2nd set: 5 @ 70%
3rd set: 5 @ 70%
% of Clean/Power Clean

Accessory

A) E1:30MOM4: KB Goblet 90-90 Hip Extensions https://youtu.be/CSLWXS2SP5Y?si=KZq3bjrHXVNga74e
Movement Swap: Single Leg Hip Thrust: https://youtu.be/3KKVWOATE-Q?si=Zu1xNLnfMnRnzqnz
- Perform 8-10 reps per set with a moderate kettlebell.
NOTE: Perform movement on one side only and then perform the movement on the other side for the next set.

B) E1:30MOM3: Scap Push Up on Elbows https://youtu.be/uN4ojImyJZw?si=LLXXFKMGZzp2a2pp
- Perform 6-8 reps per set.
- Reps should be slow and controlled.

C) E1:30MOM3: Heel Taps https://youtu.be/L1uY38FyxNU?si=LXlHgdmbD4UHVgzv
-Perform 12 reps per set.
- Perform movement with a tight core allowing the obliques to complete the movement.
- Reps should be slow and controlled.

Cooldown

1-2 Rounds Not for Time
* Focus on relaxed breathing during the cool down.
A) 1x 30s-1:00 Bent Over Scap Retraction Isometic https://youtu.be/c8GmhKHZWI0?si=ySEfNmTX6FaELjMy
B) 5x Shoulder Extension Bridge https://youtu.be/vXIzTJf1uZI?si=FyPAd55shBqFIeRE
C) 6x T-Spine CARs (1 rotation to right + 1 rotation to left = 1 rep) https://youtu.be/p_WjMVOyDew?si=wuC2QyMGQGpign5a
D) 1x 30s-1:00 Saddle Stretch https://youtu.be/JYP2E9VNU9c?si=OVz-5tSm6kA_ki4g
E) 1x 30s-1:00 Banded Frog https://youtu.be/ftzz4YknO0k?si=dybwgk276MA_kvzQ

Bootcamp

Friday, June 12th, 2026 - Bootcamp

General Warm-Up

30 Seconds Y Hold
30 Seconds Active Hang

2 Rounds
30 Single Unders
3 Strict Pull Ups Or 8 Ring Rows
6 Push Ups

Strength

Bench Press

Build To A Heavy Triple Or Work On Technique For 15-20 Minutes.

WOD

Workout Format

10 Rounds For Time (Time Cap: 17 Minutes)

Elite

35 Double Unders
10 Push Ups
5 Chest To Bar Pull Ups

Competitive

25 Double Unders
10 Push Ups
5 Pull Ups

Performance

30 Single Unders
10 Elevated Push Ups
5 Ring Row

Stimulus Points

Break The Work Into Manageable Sets So You Don’t Hit True Failure.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 8-12 Reverse DB Flys
Even Minutes). 30 Seconds Farmer Hold

Cooldown

Calf Stretch
Chest Stretch

Strength

Friday, June 12th, 2026 - Deadlift Class

General Warm-Up

3 Rounds
12 Alternating Reverse Lunges
10 DB Good Mornings
10 Glute Bridge

Specific Warm-Up

Deadlift Every 1:30 Minutes on the Minute

10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%

Neural Warm-Up

2 Rounds Every Minute on the Minute

3 Broad Jump
3 High Jump

Main Strength

Deadlift Every 3:30 Minutes on the Minute

1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt

Accessory

Stiff Leg Deadlift 2 Sets × 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 2 Sets × 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, June 11th, 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

3min Side to Side Hops on Beat

Strength

Turkish Getup

3 Min per Set

Light to Moderate Weight, Move as Slowly and Fluidly as Possible

3 Reps Each Side per Set

WOD

Workout Format

3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)

Elite

Bosu Hop Ons + Hop Off
15 Reps
Lying Medball Chest Pass 24/30
20 Reps

Competitive

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 20/14
15 Reps

Performance

Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 10/8
15 Reps

Stimulus Points

Focus on absorbing your landing and medball catch as much as possible, and find ways to be as explosive as possible, when jumping or throwing.

Accessory

Kettle Bell Snatch,

Team with the most weight by the end of 8 mins wins. If the other team steals all of your weights, game is over.

Must place kettle bells on box before they can be stolen back.

Cooldown

You already did your stretching, collect your high five and have a great day!!!

Bootcamp

Thursday, June 11th, 2026 - Bootcamp

General Warm-Up

30 Second Plank Hold
30 Second Cat Cows

2 Rounds
200m Run
12 DB Goblet Deadlift
12 Goblet Squat
6 Inchworm To Push Up

Strength

Deadlift

Build to a Heavy Double or Work on Technique for 15-20 Minutes.

WOD

Workout Format

For Time In Pairs (Time Cap: 20 Minutes)

Elite

400m Run
20 Burpees
600m Run
40 Wall Ball (20/14)
800m Run
60 Goblet Squat (50/35)
1,000m Run

* Run Together Split the Rest

Competitive

400m Run
20 Burpees
600m Run
40 Wall Ball (14/10)
800m Run
60 Goblet Squat (35/25)
1,000m Run

*Run Together Split the Rest

Performance

400m Run
10 Burpees
600m Run
30 Wall Ball (14/10)
800m Run
50 Air Squats
800m Run

*Run Together Split the Rest

Stimulus Points

None of the movements should hold you up, do big sets and recover while your partner works.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 5-8 Single Leg DB Deadlift Per Side
Even Minutes). 30 Second Superman Hold

Cooldown

Figure 4 Stretch
Quad Stretch

Bootcamp

Wednesday, June 10th, 2026 - Bootcamp

General Warm-Up

30 Seconds Bird Dogs
30 Seconds Glute Bridge Hold

2 Rounds
15 Band Face Pulls
15 Band Overhead Press
15 Band Good Morning
10 Cal Echo Bike

Strength

Overhead Press

Build To A Heavy Five Or Work On Technique For 15-20 Minutes.

WOD

Workout Format

21-15-9 - For Time (Time Cap: 12 Minutes)

Elite

Echo Bike Cals
KB Swings (70/50)

Competitive

Echo Bike Cals
KB Swings (50/35)

Performance

Echo Bike Cals
KB Swings (35/25)

Stimulus Points

.Fast And Powerful, You Shouldn’t Need To Break Up The KB Swings.

Accessory

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes). 8-12 Standing Arnold Press
Even Minutes). 8-12 DB Bent Over Row

Cooldown

Pigeon Pose
Shoulder Stretch