Workouts | Raise the Bar Fitness

General Warm-Up

30 Second Band Row Hold into 10 Band Row
30 Second Clam Shell Side Plank per Side

2 Rounds
5 Muscle Power Clean
5 Muscle Squat Clean
5 Squat Cleans
3 Strict Press
3 Push Press
3 Push Jerk

Strength

Clean

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

WOD

Workout Format

For Time

Elite

50 Lunges
8 Shoulder to Overhead (155/95)
50 Lunges
6 Shoulder to Overhead (175/105)
50 Lunges
4 Shoulder to Overhead (195/115)
50 Lunges
2 Shoulder to Overhead (215/125)

Competitive

50 lunges
8 shoulder to overhead (135/80)
50 lunges
6 shoulder to overhead (145/90)
50 lunges
4 shoulder to overhead (155/95)
50 walking lunges
2 shoulder to overhead (165/100)

Performance

30 Lunges
8 Shoulder to Overhead (95/55)
30 Lunges
6 Shoulder to Overhead (100/65)
30 Lunges
4 Shoulder to Overhead (105/70)
30 Lunges
2 Shoulder to Overhead (110/75)

Stimulus Points

Utilize your legs when doing the shoulder to overhead at the heavier weights. Expect leg fatigue so choose weights you feel confident with for the shoulder to overhead.

Accessory

Every 1 Minute on the Minute × 6 Minutes

Odd Minutes). 15 Pogo Hops (Quick Feet)
Even Minutes). 30 Seconds Plank or Weighted Plank

Cooldown

Optional

Shoulder Stretch
Quad Stretch

Monday, June 8th, 2026 - Bootcamp