Workouts | Raise the Bar Fitness

Bootcamp

Thursday, September 28th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format

CONDITIONING WARM-UP
2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint
21-15-9-6

Competitive

Bench Press (135/95)
Air Bike Cals

Performance

Bench Press (95/65)
Air Bike Cals

Lifestyle

Bench Press
Air Bike Cals

Flash

Thursday, September 28th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs

Conditioning Warm-Up

2 Rounds
8 Bench Press @ Workout Weight
15 Seconds Air Bike Sprint

WOD

Workout Format

21-15-9-6

Competitive

Bench Press (135/95)
Air Bike Cals

Performance

Bench Press (95/65)
Air Bike Cals

Lifestyle

Bench Press
Air Bike Cals

Bootcamp

Wednesday, September 27th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Conditioning Warm-Up

1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

Notes

As many reps as possible in 15 minutes

COMPETITIVE
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)

PERFORMANCE
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)

LIFESTYLE
3 Inch Worm
12 Db Snatches
15 Box Steps

Strength

Wednesday, September 27th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 2 Reps / Rest About 2 Minutes Between Sets / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Bench Press
Rest 1 Minute
8-12 Single Arm Db Row per Side
Rest 2 Minute

Flash

Wednesday, September 27th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale

WOD

Competitive

3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)

Performance

3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)

Lifestyle

3 Inch Worm
12 Db Snatches
15 Box Steps

Notes

As Many Reps as Possible in 15 Minutes

Bootcamp

Tuesday, September 26th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
With Coach Using a PVC - Then With the Empty Bar
2 Rounds
3 Muscle Snatches
3 Hang Snatches
3 Snatch Balances
3 Overhead Squats
Rest 30 Seconds

Conditioning Warm-Up

2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute

Strength

Power Snatch
Every 3:00 perform 10 reps x 3 rounds

Notes

21-15-9

COMPETITIVE
Air Bike Cals
Row Cals

PERFORMANCE
Air Bike Cals
Row Cals

LIFESTYLE
Air Bike Cals
Row Cals

Flash

Tuesday, September 26th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs

Conditioning Warm-Up

2 Rounds
15 Second Air Bike Sprint
15 Second Row Sprint
Rest 1 Minute

Notes

COMPETITIVE
For Time
21-15-9
Air Bike Cals
Row Cals

PERFORMANCE
For Time
21-15-9
Air Bike Cals
Row Cals

LIFESTYLE
For Time
21-15-9
Air Bike Cals
Row Cals

Strength

Monday, September 25th, 2023 – Squat

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Front Squat

20 Minutes Build to Heavy 3 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 minutes
4 Rounds
8-12 Back Squat
Rest 30 Seconds
15-20 KB Swings
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch

Gymnastics

Monday, September 25th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout S

WOD

Competitive

4 Rounds
As Much Time as Possible in 3 Minutes
30 Burpees
Max Gymnastics Ring Support
Rest 1 Minute

Performance

4 Rounds
As Much Time as Possible in 3 Minutes
25 Burpees
Max Box Support
Rest 1 Minute

Lifestyle

4 Rounds
As Much Time as Possible in 3 Minutes
25 Elevated Burpees
Max High Plank Hold
Rest 1 Minute

Gymnastics

Monday, September 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Back Squat
5 Back Squat
3 Back Squat

Conditioning Warm-Up

1 Rounds
8 Burpees @ Workout Scale
15-30 Seconds Gym Ring Support @ Workout Scale

Strength

Back Squats
Build to a Heavy 3 Reps in 10 Minutes

Notes

4 Rounds of 3 minute AMRAP - rest 1 minutes

COMPETITIVE
30 Burpees
Max Gymnastics Ring Support

PERFORMANCE
25 Burpees
Max Box Support

LIFESTYLE
25 Elevated Burpees
Max High Plank Hold

General

Sunday, September 24th, 2023 – Strict Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Strict Press

20 Minutes Build to Heavy 14 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Seated Arnold Press
Rest 30 Seconds
8-12 Bent Over Db Row
Rest 30 Seconds
10-15 Tricep Kickbacks
Rest 2 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Bootcamp

Saturday, September 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Rounds
8 Sit-Ups
5 Strict Toes to Bar @ Workout Scale
20 Double Unders @ Workout Scale

WOD

Competitive

As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Toes-To-Bars
100 Double-Unders
12 Strict Toes-To-Bars
80 Double-Unders
10 Strict Toes-To-Bars
60 Double-Unders
6 Strict Toes-To-Bars
40 Double-Unders
4 Strict Toes-To-Bars
20 Double-Unders

Performance

As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Leg Raises
170 Single-Unders
12 Strict Leg Raises
140 Single-Unders
10 Strict Leg Raises
100 Single-Unders
6 Strict Leg Raises
70 Single-Unders
4 Strict Leg Raises
30 Single-Unders

Lifestyle

As Many Reps as Possible in 5 Minutes
Partner A: 15 Sit UPS
Partner B: Dead Hang
-Into-
In Pairs for Time Split Reps as Desired
16 Strict Knee Raises
100 Single-Unders
12 Strict Knee Raises
80 Single-Unders
10 Strict Knee Raises
60 Single-Unders
6 Strict Knee Raises
40 Single-Unders
4 Strict Knee Raises
20 Single-Unders

Bootcamp

Friday, September 22nd 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Front Squats
Rest 30 Seconds

Strength

Stiff Leg Deadlifts
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format

Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint
For Time (18 Minute Time Cap)

Competitive

21-15-9
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike

Performance

For Time
21-15-9
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike

Lifestyle

For Time
21-15-9
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike

Cooldown

1 Minute per Stretch per Side
Forearm Stretch
Couch Stretch

Strength

Friday, September 22nd, 2023 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Barbell Stiff Leg Deadlift

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minutes

Flash

Friday, September 22nd, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint

WOD

Workout Format

For Time (18 Minute Time Cap)

Competitive

21-15-9
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike

Performance

21-15-9
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike

Lifestyle

21-15-9
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike

Bootcamp

Thursday, September 21th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format

For Time (7 Minute Time Cap)
Retest Day

Competitive

30 Snatches (135/95)

Performance

30 Snatches (95/65)

Lifestyle

30 snatches

Notes

Snatch Technique Breakdown: (With Coach Using PVC)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch

CONDITIONING WARM-UP
5 Snatches @ Workout Weight

Flash

Thursday, September 21st, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs

Conditioning Warm-Up

5 Snatches @ Workout Weight

Strength

Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

WOD

Workout Format

For Time (7 Minute Time Cap)

Competitive

30 Snatches (135/95)

Performance

30 Snatches (95/65)

Lifestyle

30 Snatches

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Lat Overhead Stretch

Bootcamp

Wednesday, September 20th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Conditioning Warm-Up

1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees

Strength

Bench Press
Build to a heavy 3 reps in 10 minutes

Notes

Every Minute on the Minute for 20 Minutes

COMPETITIVE
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees

PERFORMANCE
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees

LIFESTYLE
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees

Strength

Wednesday, September 20th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 2 Reps / Rest About 2 Minutes Between Sets / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch

Flash

Wednesday, September 20th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees

WOD

Competitive

Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees

Performance

Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees

Lifestyle

Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees

Cooldown

1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Standing Calf Stretch

Notes

Every Minute on the Minute for 20 Minutes