Workouts | Raise the Bar Fitness

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

Strength

Wednesday, June 10th, 2026 - Bench Class

General Warm-Up

3 Rounds

10 Band Pull A Parts
10 Scap Push Ups
6 Push Ups

Specific Warm-Up

Bench 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 Chest Pass
3 Explosive Push Ups

Main Strength

Bench Press Every 3:30 Minutes on the Minute

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

Accessory

Deficit Push Ups 2 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 2 Sets × 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

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

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

Accessory

Stiff Leg Deadlift 2 Sets X 8-12 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Walking Lunges 2 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Hanging Knee Raises 2 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

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

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

Accessory

Dumbbell Lateral Raises 2 Sets X 10-15 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Tricep Skull Crushers 2 Sets X 10-15 Reps. Every 1.5 Minutes On The Minute.
Dumbbell Hammer Curls 2 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

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 X 5 Rounds
5 Reps @ 70% 1 Rm

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

.Split The Work Anyway You’d Like With Your Partner. Pick A Challenging Pull Up Scale.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Reverse Lunges
Even Minutes). 30 Seconds Plank

Cooldown

Optional

Quad Stretch
Lat Stretch

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 X 5 Rounds
5 Reps @ 70% 1 Rm

WOD

Workout Format

For Time (Time Cap: 20 Minutes)

Elite

400m Run
40 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x70/50)
400m Run
125 Sit-Ups

Competitive

400m Run
30 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x50/35)
400m Run
100 Sit-Ups

Performance

400m Run
20 Hand Release Push-Ups
400m Row
100m Farmer's Carry (2x35/25)
400m Run
75 Sit-Ups

Stimulus Points

.Go Hard On The Cardio Movements And Break The Rest Into Manageable Chunks.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Seated Band Row
Even Minutes). 8-12 DB Z Press

Cooldown

Optional

Glute Stretch
Chest 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 X 5 Rounds
5 Reps @ 70% 1 Rm

WOD

Workout Format

5 Rounds (Time Cap: 13 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

Fast Paced So Pick A Scale That Won’t Leave You Taking Big Breaks. Manage The Leg Fatigue.

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 5-8 Single Leg Db Deadlift Per Side
Even Minutes). 8-12 Calf Raises

Cooldown

Optional

Hamstring Stretch
Quad Stretch

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 X 6 Rounds
2 Reps @ 70% 1 Rm

WOD

Workout Format

2 Rounds

Elite

20m Sprint
Rest 30-60 Seconds
30m Sprint
Rest 30-60 Seconds
40m Sprint
Rest 30-60 Seconds
50m Sprint
Rest 30-60 Seconds

Competitive

20m Sprint
Rest 30-60 Seconds
30m Sprint
Rest 30-60 Seconds
40m Sprint
Rest 30-60 Seconds
50m Sprint
Rest 30-60 Seconds

Performance

20m Sprint
Rest 30-60 Seconds
30m Sprint
Rest 30-60 Seconds
40m Sprint
Rest 30-60 Seconds
50m Sprint
Rest 30-60 Seconds

Stimulus Points

.Run Hard, Great Workout For Building Speed.

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

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 Dumbbell Clean And Jerk (50/35)
10 Burpee Over Db
500m Row

Competitive

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

Performance

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

Stimulus Points

Pick A Dumbbell Weight That Is A Bit Challenging But You Can Go 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