Workouts | Raise the Bar Fitness

Bootcamp

Friday, May 29th, 2026 - Bootcamp

General Warm-Up

30 Seconds Banded Monster Walk
30 Seconds Plank

2 Rounds
200m Run
10 Empty Bar Muscle Cleans
10 Empty Bar Push Press

Strength

Clean Deadlift + Clean + Push Jerk

Build to A Heavy Complex or Work on Technique for 15 Minutes.

WOD

Workout Format

For Time (Time Cap: 13 Minutes)

Elite

800m Run
10 Wall Walks
5 Hang Power Clean (155/105)
4 Hang Power Clean (175/115)
3 Hang Power Clean (195/125)
2 Hang Power Clean (215/135)
1 Hang Power Clean (235/145)

Competitive

800m Run
10 Wall Walks
5 Hang Power Clean (135/95)
4 Hang Power Clean (145/100)
3 Hang Power Clean (155/110)
2 Hang Power Clean (165/115)
1 Hang Power Clean (175/120)

Performance

800m Run
10 Wall Walks
5 Hang Power Clean (95/65)
4 Hang Power Clean (105/75)
3 Hang Power Clean (115/85)
2 Hang Power Clean (125/95)
1 Hang Power Clean (135/105)

Stimulus Points

This Is A Clean Ladder, After The Cardio And Wall Walks Work Your Way Down The Ladder.

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes).10-15 Calf Raisies
Even Minutes). 30-40 Seconds Farmer Hold

Cooldown

Calf Stretch
Shoulder Across Body Stretch

Strength

Friday, May 29th, 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

Broad Jumps

5 Sets X 2 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 3 Minutes on the Minute
2 Sets X 1 Reps @ 95% 1rm

Secondary Strength

Opposite Variation Deadlift as Your Main Lift

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

Accessory

Deficit Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets X 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, May 28th, 2026 - Bootcamp

General Warm-Up

15 Prone A’s
15 Prone Y’s

2 Rounds
10 Push Ups
15 Band Face Pulls
5 Burpees

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.

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

3 Rounds for Time (Time Cap: 10 Minutes)

Elite

15 Dumbbell Bench Press (70/50)
10 Burpee Over Bench

Competitive

15 Dumbbell Bench Press (50/35)
10 Burpee Over Bench

Performance

15 Dumbbell Bench Press (35/25)
10 Burpee Over Bench

Stimulus Points

The Workout Is Fast And The Bench Press Should Be Done Unbroken.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).8-12 Reps Seated L Sit Leg Raises
Even Minutes). 8-12 Superman Raises

Cooldown

Chest Stretch
Forward Fold Stretch

Bootcamp

Wednesday, May 27th, 2026 - Bootcamp

General Warm-Up

30 Seconds Deadbug
15 Glute Bridges with A Small Pause on the Squeeze

2 Rounds
30 Skips
10 Dumbbell Good Mornings
8 Single Leg DB Deadlift per Side

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.

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

For Time (Time Cap: 15 Minutes)

Elite

3 Rounds
50 Double Unders
10 Deadlifts (225/155)

2 Rounds
50 Double Unders
10 Deadlifts (275/185)

1 Round
50 Double Unders
10 Deadlifts (315/225)

Competitive

3 Rounds
30 Double Unders
10 Deadlifts (185/125)

2 Rounds
30 Double Unders
10 Deadlifts (225/155)

1 Round
30 Double Unders
10 Deadlifts (275/185)

Performance

3 Rounds
75 Single Unders
10 Deadlifts (135/95)

2 Rounds
75 Single Unders
10 Deadlifts (185/125)

1 Round
75 Single Unders
10 Deadlifts (225/155)

Stimulus Points

This Is A High Volume Deadlift Workout With A Skill Movement. Don’t Burn Out On The Deadlifts So You Can Perform The Skipping In Big Sets.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Reps Strict Leg Raises
Even Minutes). 10-15 Reps DB Overhead Press

Cooldown

Foward Fold Stretch
Figure 4 Stretch

Strength

Wednesday, May 27th, 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

Slam Ball Chest Pass

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Bench Press

Every 2.5 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Close Grip Bench Press

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

Accessory

Deficit Push Ups 3 Sets X 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, May 26th, 2026 - Bootcamp

General Warm-Up

15 Bent Over Y Raises

2 Rounds
1.5 Minute Echo Bike
12 Empty Bar Overhead Press

Strength

Strict 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

4 Rounds

Elite

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Competitive

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Performance

Echo Bike Cals
2 Minute Work / 3 Minutes Rest

Stimulus Points

Legs Will Burn, An Active Rest For A Minute Or Two Before Fully Resting May Help Flush The Legs Between Intervals. If You’re Sore From Yesterday's Workout This Could Be A Good Active Recovery Workout Day.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).8-12 Bent Over DB Rows
Even Minutes). 30-40 Seconds Plank

Cooldown

Quad Stretch
Shoulder Stretch

Bootcamp

Monday, May 25th, 2026 - Bootcamp

General Warm-Up

30 Seconds Wall Sit
15 Band Face Pulls

2 Rounds
12 Air Squats
5 Strict Pull Ups or 10 Ring Rows
10 Push Ups

Strength

Back 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

For Time in Pairs (Time Cap: 17 Minutes)

Elite

30 Front Squats (135/95)
30 Pull Ups
30 Front Squats
30 Push Ups
30 Front Squats

Competitive

30 Front Squats (95/65)
20 Pull Ups
30 Front Squats
20 Push Ups
30 Front Squats

Performance

30 Front Squats (45/35)
30 Jumping Pull Ups
30 Front Squats
30 Elevated Push Ups
30 Front Squats

Stimulus Points

This Is A Squat Endurance Workout Break Up As You Need To So You Don’t Hit Muscular Failure.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 30-40 Second Hollow Hold
Even Minutes). 8-12 Reps Rear Delt Flys

Cooldown

Quad Stretch
Prayer Stretch

Strength

Monday, May 25th, 2026 - Squats

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

Vertical Squat Jump

5 X 1 Reps Every 30 Seconds

Main Strength

Back Squat

Every 3 Minutes on the Minute
2 Sets X 1 Reps @ 95% 1rm

Secondary Strength

Front Squats

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

Accessory

Barbell Split Squat 3 Sets X 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 3 Sets X 10-15 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

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch

Strength

Sunday, May 24th, 2026 - Overhead Press

General Warm-Up

2 Rounds

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
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Push Press

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

Accessory

Dumbbell Lateral Raises 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Tricep Skull Crushers 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Hammer Curls 3 Sets X 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, May 23rd, 2026 - Olympic Weightlifting 267.2

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 @ 75%
2nd set: 4 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ 80%
% of Back Squat

Accessory

3 Rounds

NOTE: If sharing equipment, 2:00 effort for each movement.

A) 1:30/2:00: 6x Seated Full Raise w/ light to moderate plates https://youtu.be/PDQwzZuf5Ug?si=a44G
B) 1:30/2:00: 6x Incline Bench DB Pull Over w/ moderate dumbbell https://youtu.be/D8LrsXXxYL8?si=tMJaZKu98I0Pv5lw
C) 1:30/2:00: 10x Bird Dog Rows w/ moderate dumbbell (5 per arm) https://youtu.be/T-W2pjBxyJQ?si=VpaLT
D) REST 1:30

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 23rd, 2026 - Olympic Weightlifting 267.1

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://youtu.be/XkTQUds1py4?si=eaDiqiB2ERoyL-gk
1st set: 64%
2nd set: 66%
3rd set: 70%
4th set: 74%
5th set: 76%
6th set: 80%
% 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: 80%
% of C&J

Bootcamp

Friday, May 22nd, 2026 - Bootcamp

General Warm-Up

10 Band Shoulder External Rotations per Side
30 Seconds Band Row Hold

2 Rounds
200m Row
10 Push Ups
10 Air Squats
5 Broad Jumps

Strength

Strict 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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

For Time (Time Cap:13 Minutes)

Elite

250m Row
40 Handstand Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (70/50)

Competitive

250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (20/14)
250m Row
40 Dumbbell Snatches (50/35)

Performance

250m Row
40 Hand Release Push-Ups
250m Row
40 Wall Balls (14/10)
250m Row
40 Dumbbell Snatches (35/25)

Stimulus Points

Be Sure To Pick A Scale That Allows You To Do Bigger Sets Of The Movements.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Reps Hammer Curls
Even Minutes). 10-15 Reps Hamstring Curls

Cooldown

Upper Back Stretch
Deep Lunge Hip Flexor Stretch

Strength

Friday, May 22nd, 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

Broad Jumps

5 Sets X 2 Rep Every 30 Seconds

Main Strength

Sumo or Conventional Deadlift

Every 3 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Opposite Variation Deadlift as Your Main Lift

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

Accessory

Deficit Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets X 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, May 21st, 2026 - Bootcamp

General Warm-Up

20 Seconds Single Leg Gute Bridge Hold per Side
30 Seconds Deadhang

2 Rounds
1 Minute Echo Bike
10 Air Squats
3 Toes to Bar or 8 Leg Raises

Strength

Back 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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

3-3-3-4min AMRAPs

Elite

20/16 Cal Air Bike
20 Sit Ups
Max Toes to Bar
Rest 1 Minute Between AMRAPs

Competitive

20/16 Cal Air Bike
20 Sit Ups
Max Hanging Leg Raises
Rest 1 Minute Between AMRAPs

Performance

16/12 Cal Air Bike
15 Sit Ups
Max Hanging Knee Raises
Rest 1 Minute Between AMRAPs

Stimulus Points

Try Staying Consistent During Rounds And Do Big Sets Of Toes To Bar.

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes).20-30 Second Superman Hold
Even Minutes). 10-15 Tricep Dips

Cooldown

Seal Stretch
Quad Stretch

Bootcamp

Wednesday, May 20th, 2026 - Bootcamp

General Warm-Up

15 Y Band Raise
30 Seconds Dead Hang

2 Rounds
200m Run
10 DB Curl and Press
10 Push Ups
3 Pull Ups or 8 Ring Rows

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.

5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%

*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

4 Rounds for Time (Time Cap: 15 Minutes)

Elite

20 DB Snatches (70/50)
10 Strict Pull Ups
400m Run

Competitive

20 DB Snatches (50/35)
8 Strict Pull Ups
400m Run

Performance

20 DB Snatches (35/25)
6 Struct Pull Ups or 10 Ring Rows
400m Run

Stimulus Points

Pick A Scale That Will Allow You to Break the Pull Ups into 2 Sets or Less per Round,

Accessory

Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). 20-30 Seconds Side Plank Right
Even Minutes). 20-30 Seconds Side Plank Left

Cooldown

Hamstring Stretch
Prayer Stretch

Strength

Wednesday, May 20th, 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

Slam Ball Chest Pass

5 Sets X 2 Reps Every 30 Seconds

Main Strength

Bench Press

Every 3 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Close Grip Bench Press

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

Accessory

Deficit Push Ups 3 Sets X 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 3 Sets X 10-15 Reps. Every 1.5 Minutes on the Minute.

Cooldown

2 Rounds

30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across the Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/hip Flexor Stretch
30 Second Wrist Stretch

Bootcamp

Tuesday, May 19th, 2026 - Bootcamp

General Warm-Up

15 Band Face Pulls with A Slow Eccentric
10 Single Leg KB Deadlifts per Side

2 Rounds
30 Skips
10 Push Ups
15 Air Squats

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.
5 Reps @ 58.5%
5 Reps @ 67.5%
5-10 Reps @ 76.5%
1-5 Reps @ 81-85.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 90-94.5% or 5-8 Reps @ 58.5%
1-5 Reps @ 95-100% or 5-8 Reps @ 58.5%
*If You Complete the Previous 4 Weeks Add 5lbs to Your 1 Rep Max.

WOD

Workout Format

For Time in Pairs (Time Cap: 15 Minutes)

Elite

30 Bench Press (205/145)
200 Double Unders
100ft Dual DB Lunges (50/35)

Competitive

30 Bench Press (155/105)
200 Double Unders
100ft Dual DB Lunges (50/35)

Performance

30 Bench Press (115/80)
300 Single Unders
100ft Dual DB Lunges (35/25)

Stimulus Points

Split the Reps up However You’d Like. the Bench Press Weight Should Be Challenging for 5-10 Reps

Accessory

Every 1 Minute on the Minute X 6 Minutes

Odd Minutes). 8-12 Rear Delt Flys
Even Minutes). 30-40 Seconds Plank

Cooldown

Chest Stretch
Pigeon Pose Stretch

Bootcamp

Monday, May 18th, 2026 - Holiday Workout

General Warm-Up

1 Round

200m Run
10 Inchworms to Push Up
15 Ring Rows
20 Alternating Lunges
200m Run

WOD

Workout Format

For Time in Teams of 3 Split Work

Elite

1200m Run
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
1200m Run
*In a Vest Weight 20/14

Competitive

1200m Run
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
1200m Run

Performance

900m Run
80 Burpees
100 Jumping Pull Ups
80 Squats
80 Sit Ups
900m Run

Stimulus Points

This Is A Fun Holiday Team Workout. Split The Reps And Complete The Work However Your Team Would Like. Only One Person May Be Working At A Time.

Cooldown

Calf Stretch
Prayer Stretch

Strength

Monday, May 18th, 2026 - Back Squat

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

Vertical Squat Jump

5 X 1 Reps Every 30 Seconds

Main Strength

Back Squat

Every 3 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm

Secondary Strength

Front Squats

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

Accessory

Barbell Split Squat 3 Sets X 10-15 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Stiff Leg Deadlifts 3 Sets X 10-15 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

2 Rounds

30 Seconds Hip Flexor Stretch per Side
30 Seconds Butterfly Stretch
30 Seconds Figure 4 Stretch
30 Seconds Squat Hold
30 Seconds Calf Stretch

Strength

Sunday, May 17th, 2026 - Overhead Press Class

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 2 Reps @ 85% 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

Optional

2 Rounds

30 Seconds per Side Arm Across Chest Shoulder Stretch
30 Seconds Eagle Pose Stretch