Workouts | Raise the Bar Fitness

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
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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

Strength

Friday, September 18th, 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

Main Strength

Deadlift: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 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 17th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Min Single Unders
10 PVC Behind the Neck Press
10 PVC Overhead Squats
2 Rounds
15 Double Unders
200m Row
16 PVC Overhead Alternating Lunges

Strength

Back Squat Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 6-10 Dual DB Split Squat Right
Even Minutes). 6-10 Dual DB Split Squat Left

WOD

AMRAP / For Reps

Workout Format

15 Minutes AMRAP

Elite

75 Double Unders
500m Row
10 Overhead Squats (115/80)

Competitive

60 Double Unders or 120 Single Unders
500m Row
10 Overhead Squats (95/65)

Performance

100 Single Unders
500m Row
10 Overhead Squats (75/50)

Stimulus

1) Focus on Maintaining Control Overhead Will Under Fatigue, Keep a Strong Focus on Overhead Squat Form Not Weight on the Bar.
2) This Is a Great Workout to Work on Double Unders, If That’s a Skill You’re Working Towards.

Cooldown

Calf Stretch
Glute/lower Back Stretch

Bootcamp

Wednesday, September 16th, 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
Coach stands in the middle of a 6ft circle
Side step around the circle tossing the sandbag to the middle and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group

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 - match or beat last time's weight
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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

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 30 sec 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

Cooldown

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

Bootcamp

Wednesday, September 16th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
15 PVC Pass Overs
15 PVC Behind the Neck Press
2 Rounds
8 Empty Bar Overhead Press
5 Empty Bar Push Press
8 Scap Pull Ups
3 Pull Ups or 8 Ring Rows

Strength

Overhead Press Every 2 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Dual DB Rear Delt Flyhttps://www.youtube.com/shorts/gjo0-0IsZhM
Even Minutes). Max Push Ups

WOD

For Time

Workout Format

5 Rounds for Time (Time Cap: 12 Minutes)

Elite

10 Pull Ups
10 Dual DB Push Press (60s/40s)

Competitive

10 Pull Ups
10 Dual DB Push Press (45s/30s)

Performance

15 Ring Rows
10 Dual DB Push Press (35/20s)

Stimulus

1) This Is an Upper Body Endurance Workout, the Dual DB Push Press Shouldn’t Feel Hard at First.
2) Elite Level Should Be Looking to Do the Pull Ups Unbroken and Using Transitions to Manage Fatigue.

Cooldown

Lat Stretch
Shoulder Stretch

Strength

Wednesday, September 16th, 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

Main Strength

Bench Press: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 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 15th, 2026 - Bootcamp

General Warm-Up

1 Round
1 Min, Echo Bike
10 DB Back Rack Good Morninghttps://www.youtube.com/watch?v=EycdvzlD2Dk
10 per Side DB Single Arm Row
2 Rounds
7/5 Cal Echo Bike Sprint
10 KB Swingshttps://www.youtube.com/watch?v=PrhDowEy96w
3 Toes to Bar or 8 Leg Raises

Strength

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

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 8-12 Barbell Standing Wrist Curlshttps://www.youtube.com/watch?v=lfQR7oVS8eo
Even Minutes). 5-10 DB Goblet Squats

WOD

For Time

Workout Format

For Time (Time Cap: 15 Mintes)

Elite

21-15-9
Echo Bike Cals
KB Swings (70/50)
Toes to Bar

Competitive

21-15-9
Echo Bike Cals
KB Swings (50/35)
Toes to Bar

Performance

21-15-9
Echo Bike Cals
KB Swings (35/25)
Hanging Leg Raises

Stimulus

1) the Biggest Bottle Neck Will Be the Toes to Bar, Break Them up into Manageable Sets.
2) the KB Swing Should Be Unbroken, Use Transitions to Give Yourself a Breather and Your Grip a Break.

Cooldown

Optional

Forearm Stretch
Glute/lower Back Stretch

Bootcamp

Monday, September 14th, 2026 - Bootcamp

General Warm-Up

1 Round
20 Plate Hops
30 Seconds Front Rack Elbow Rotations
10 Inchworms to Downward Dog
2 Rounds
10 Sit Ups
5 Muscle Cleans
5 Squat Cleans
5 Jerks (Split or Push)
3 Burpees

Strength

Cleans 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). 8-12 Strict Hanging Leg Raises
Even Minutes). 12-16 Alternating Overhead Straddle Side Bendhttps://www.youtube.com/watch?v=HITo1f_dlWc

WOD

AMRAP / For Reps

Workout Format

EMOM 12 Minutes

Elite

5 Squat Clean and Jerks (135/95)
Max Burpee Over Bar

Competitive

5 Squat Clean and Jerks (95/65)
Max Burpee Over Bar

Performance

5 Squat Clean and Jerks (75/50)
Max Burpee Over Bar

Stimulus

1) This Workout Is a Good Session to Work on Pacing, Find a Rate You Can Perform Burpees and Hold All 12 Minutes.
2) the Squat Clean and Jerk Isn’t Meant to Be Heavy but to Add Some Fatigue Going into the Burpees.

Cooldown

Optional

Quad Stretch
Hipflexor Stretch

Strength

Monday, September 14th, 2026 - Squat

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

Main Strength

Back Squat: 3 Minutes on the Minutes × 5 Rounds
3 Reps @ 80% 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 13th, 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

Main Strength

Strict Overhead Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 75% 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 12th, 2026 - Olympic Weightlifting 282.1

General Warm-Up

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- 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
E2:00MOM4: 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 12th, 2026 - Olympic Weightlifting 282.2

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 @ 70%
4th set: 4 @ 70%
% 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 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 11th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Jumping Jacks
30 Sec Deadhang
10 Kip Swings
2 Rounds
8 Squats
8 Alternating Lunges
3 Toes to Bar or 6 Leg Raises
3 Strict Pull Ups or 8 Ring Rows

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Back Squat 5 Reps @ 77.5% 1RM

Secondary Strength

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

WOD

AMRAP / For Reps

Workout Format

12 Minutes

Elite

10 Alternating Jump Lunges
10 Toes to Bar
10 Alternating Jump Lunges
5 Chest to Bar

Competitive

10 Alternating Jump Lunges
6 Toes to Bar
10 Alternating Jump Lunges
6 Pull Ups

Performance

10 Alternating Lunges
10 Leg Raises
10 Alternating Jump Lunges
10 Jumping Pull Ups

Stimulus

1) the Bar Work Is Going to Get Hard Quickly So Break as Often as Needed, Don’t Be Afraid to Shake It Out After the Jump Lunges.
2) Fresh the Bar Work Should Look Easy, Pick the Appropriate Scale.

Cooldown

Optional

Glute/lower Back Stretch
Forearm Stretch

Strength

Friday, September 11th, 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

Main Strength

Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 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 10th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Second Single Unders
15 Band Face Pulls
15 Band Straight Arm Lat Pull Downs
2 Rounds
20 Double Unders or 40 Singles
8 Empty Bar Hang Muscle Cleans to Press
5 Hang Cleans

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Overhead Press 5 Reps @ 77.5% 1RM

Secondary Strength

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

WOD

For Time

Workout Format

For Time (Time Cap: 8 Minutes)

Elite

21 Hang Clean (115/80)
60 Double Unders
15 Hang Clean
30 Double Unders
9 Hang Clean
15 Double Unders

Competitive

21 Hang Clean (95/65)
40 Double Unders or 80 Singles
15 Hang Clean
20 Double Unders or 40 Singles
9 Hang Clean
10 Double Unders or 20 Singles

Performance

21 Hang Clean (75/65)
60 Single Unders
15 Hang Clean
40 Single Unders
9 Hang Clean
20 Single Unders

Stimulus

1) Quick Sprint Workout So You Should Be Able to Do the Double Unders Without Too Many Breaks.
2) the Barbell Cycle Should Be Unbroken.

Cooldown

Optional

Shoulder Stretch
Calf Stretch

Bootcamp

Wednesday, September 9th, 2026 - Bootcamp

General Warm-Up

1 Round
250m Row
8 Empty Bar Jerfferson Curl
8 Empty Bar Bent Over Row Hold
2 Rounds
10/7 Cal Row Sprint
4 Strict Pull Ups or 8 Ring Rows
10 KB Swings
10 Sit Ups

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Deadlift 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes) 8-12 Stiff Leg Deadlifts.
Even Minutes). 6-10 Reps per Side Walking Lunges (Weighted or Not)

WOD

For Time

Workout Format

For Time (Time Cap: 16 Minutes)

Elite

50 Pull Ups
400m Row
50 Sit Ups
400m Row
50 KB Swings (50/35)
400m Row

Competitive

40 Pull Ups
400m Row
40 Sit Ups
400m Row
40 KB Swings (35/25)
400m Row

Performance

30 Jumping Pull Ups
350m Row
30 Sit Ups
350m Row
30 KB Swings (35/25)
350m Row

Stimulus

1) Each Row Should Take 2 Minutes or Less.
2) It’s a High Volume of Reps So Each Movement Should Be a Level You Feel Confident Doing ⅕ of the Work Before Breaking.

Cooldown

Optional

Upper Back Stretch
Hamstring Stretch

Strength

Wednesday, September 9th, 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

Main Strength

Bench Press:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 77.5% 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 8th, 2026 - Bootcamp

General Warm-Up

1 Round
30 Seconds Echo Bike
15 PVC Pass Overs
15 PVC Behind the Neck Press
2 Rounds
7/5 Cal Echo Bike Sprint
5 Push Ups
8 DB Strict Overhead Press

Strength

Every 2 Minutes on the Minutes × 5 Rounds
Bench Press 5 Reps @ 77.5% 1RM

Secondary Strength

Every 1 Minute on the Minute × 6 Minutes
Odd Minutes). 5-10 Strict Pull Ups
Even Minutes). 8-15 DB Reverse Flys

WOD

For Time

Workout Format

5 Rounds for Time (Time Cap: 17 Minutes)

Elite

12/9 Cal Bike
30 DB Shoulder to Overhead (40/30)
Rest 1 Minutes

Competitive

12/9 Cal Bike
30 DB Shoulder to Overhead (30/20)
Rest 1 Minutes

Performance

12/9 Cal Bike
30 DB Shoulder to Overhead (20/12)
Rest 1 Minutes

Stimulus

1) This Is a Fast Interval Workout with Incomplete Rest. Try to Maintain the Same Pace Each Round with Minimal Drop Off.
2) the Shoulder to Overhead Is Meant to Be Light, Fast, and Done in Big Sets.

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Bootcamp

Monday, September 7th, 2026 - Bootcamp

General Warm-Up

1 Round
200m Run
Dynamic Squat Stretch
Downward Dog to Seal
2 Rounds
200m Run
5 Burpees
5 Push Ups
10 Squats

WOD

For Time

Workout Format

4 Rounds for Time in Pairs

Elite

50 Burpees Split
50 Squats Split
50 Push Ups Split
800m Run Together

Competitive

50 Burpees Split
50 Squats Split
40 Push Ups Split
800m Run Together

Performance

40 Burpees Split
40 Squats Split
40 Knee Push Ups Split
800m Run Together

Stimulus

1) This Is a Holiday Workout Have Fun with It!
2) None of the Movements Should Create a Bottleneck. Split up Movements as Frequently as You’d Like and Run at a Comfortable Pace.

Cooldown

Optional

Chest Stretch
Quad Stretch