Workouts | Raise the Bar Fitness

Strength

Wednesday, June 21st, 2023 – Bench Press

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
High to Low Plank
Inchworms
Ring Rows
Bench Press Specific Warm-Up:
12 Band External Rotation per Side
15 Band Pull Aparts
20 Band Around Wrist No Weight Bench Press
10 Bench Press Empty Bar
8 Bench Press Light Weight

Accessory

3 Rounds
8-12 Bench Press
10-15 Skull Crusher
10-15 Bent Over DB Row
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Crossbody Shoulder Stretch

Banded Speed Bench Press

6 Sets X 3 Reps / Rest About 2 Minutes

Strength

Wednesday, June 21st, 2023 – Circuit Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Cobra Squats
Elevated Push-Ups
Band Rows
Upper Specific Warm-Up:
30 Second Passive Hang
30 Second Single Arm Plank Hold Right
30 Second Single Arm Plank Hold Left
10 Crush Grip Med Ball Push Outs
Lower Specific Warm-Up:
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Plate Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Back Squat
15-20 Band Kick Backs
Rest 20 Seconds
8-12 Db Incline Press
15-30 Ring Rows
Rest 1 Minutes

Cooldown

Doorway Chest Stretch X 1 Minute
Deadhang X 1 Minute
Couch Stretch X 1 Minute per Side
Pigeon Pose X 1 Minute per Side

Bootcamp

Wednesday, June 21st, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Unders
Elevated Push-Ups
Pull-Ups
Walking Lunges
Sit-Ups
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Hops
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders, 1 Double Under
Double Unders
KB Clean and Jerk Specific Warm-Up:
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Single Hand Single KB Dead Stop Swings
On Coaches Call Out 8 Single Hand Single KB High Pulls
On Coaches Call Out 5 Single Hand Single KB Cleans
On Coaches Call Out 5 Empty Single Hand Push Press
On Coaches Call Out 5 Empty Single Hand Push Jerk
On Coaches Call Out 5 Single Hand Single KB Push Jerk
Bathroom Break and Scaling Options:

Strength

Push-ups
Every Minute on the Minute X 10 Rounds
10 Push-Ups, Add 2 Every Rounds
Coaches' Notes: Go as Long as You Can, Once Failed Go Back to the Start. Scale Movement as Needed to Do 10 Unbroken Reps Fairly Easily.

WOD

Workout Format

AMRAP 12

Competitive

150 Double Unders
12 Single KB Clean and Jerk (60/40)
30 Sit-Ups

Performance

250 Single Unders
12 Single KB Clean and Jerk (40/25)
25 Sit-Ups

Lifestyle

150 Single Unders
12 Single KB Clean and Jerk
20 Sit-Ups

Notes

Coaches' Notes: This is a fast paced workout. Do your double unders unbroken or in large sets. You should be able to go from the skipping right into your KB clean and jerks with minimal rest. Move fast on the sit-ups but they are a good time to recover your breath a bit.
Large Class Option
In Pairs as Many Reps as Possible for 14 Minutes
25 Double Unders
4 Single KB Clean and Jerks
20 Sync Sit-Ups
* Switch Each Round

Strength

Tuesday, June 20th, 2023 – Circuit Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Air Squats
DB Floor Press
DB Row
Glute Bridge
If Doing Row Specific Warm-Up:
20 Leg Swings per Side
15 KB Deadlift High Pull
30 Seconds Legs Only Row
30 Seconds Arms Only Row
If Doing Air Bike Specific Warm-Up:
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike

Cooldown

Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side

Cardio Circuit

Cardio of Choice
3 Minutes On / 1 Minute Rest X 4 Rounds

Gymnastics

Tuesday, June 20th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Pull-up Negatives
KB Floor Press Right
KB Floor Press Left
KB Goblet Squats
Clean Specific Warm-Up:
1 Round
20 Seconds Squat Hold
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Clean Grip Deadlift (Empty Bar)
On Coaches Call Out 8 Muscle Clean (Empty Bar)
On Coaches Call Out 8 Power Clean (Empty Bar)
On Coaches Call Out 8 Hang Power Clean (Empty Bar)
On Coaches Call Out 8 Front Squat (Empty Bar)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Handstand Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Hold on Floor
Bathroom Break and Scaling Options:

Strength

Build to a Heavy Complex in 10 Minutes
1 Power Clean + 1 Front Squat + 1 Hang Clean
Coaches' Notes: Build Weight Each Round

WOD

Workout Format

For Reps - EMOM 14

Competitive

1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest

Performance

1) Max Banded Pull-Ups
2) Max Assisted Handstand Hold
3) Rest

Lifestyle

1) Max Ring Rows
2) Max High Plank or Pike Hold
3) Rest
Coaches' Notes: This workout is to help build capacity with the upper body gymnastics movements. Push to technical failure each set. This is a good workout to have fun and try to hit a rep PR or a new skill if you don't have handstands.
Large Class Option
For Reps With a Partner Switching Every 30 Seconds X 14 Rounds Each
1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest

Strength

Monday, June 19th, 2023 – Squat

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Walking Lunges
KB Deadlifts
Flutter Kicks
Back Squat Specific Warm-Up:
5 Hip Airplane per Side
15 Second Bird-Dog Hold per Side
15 Glute Bridge
10 Goblet Squat
10 Empty Bar Back Squat
8 Light Weight Back Squat

Accessory

3 Rounds
8-12 DB Lunges per Side
15-20 Romanian Deadlift
30-90 Sec. Single Arm Farmer Hold

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Pigeon Pose
Seated Hamstring Stretch

Box Squat

5 Sets X 8 Reps / Build / Rest About 2 Minutes

Strength

Monday, June 19th, 2023 – Circuit Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Cossack Squat
Elevated Push-Ups
KB Row Right
KB Row Left
KB Deadlifts
Upper Specific Warm-Up:
15 Band External Rotations
15 Y Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
8 Bottoms up KB Press
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Aeroplanes per Side
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Barbell Row
8-12 DB Bench Press
Rest 20 Seconds
8-12 DB Romanian Deadlift
8-12 Goblet Squat
30-60 Seconds Flutter Kicks
Rest 1 Minute

Cooldown

Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side

Bootcamp

Monday, June 19th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Walking Lunges
Push-Ups
Ring Rows
Hamstring March
Overhead Squat Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Calf Stretch Left
Calf Stretch Right
Prayer on Wall Stretch
Pvc Pass Overs
Cossack Squats
Half Squat Sots Press
Pvc Overhead Squat
Deadlift Specific Warm-Up:
20 Seconds Deadbugs
20 Seconds Glute Bridge
20 Seconds Band Lat Pull Ins
20 Seconds Empty Bar Romanian Deadlifts
On Coaches Call Out 8 Empty Bar Deadlifts
Bathroom Break and Scaling Options:

Strength

Overhead Squat
Complete Sets of 15 Reps for 10 Minutes / Rest as Needed Between Sets.
Coach Notes: Working On Technique and Stability While Squatting in the Overhead Position. You Can Build Weight Here if Form Is Good Otherwise Stick to a Moderate Weight and Work on Errors.

WOD

Workout Format

For Time (25 Min. Time Cap)

Competitive

30 Deadlift (185/135)
10 Burpee Box Jumps (24”/20”)
20 Deadlift (225/155)
20 Burpee Box Jumps (24”/20”)
10 Deadlifts (275/185)
30 Burpee Box Jumps (24”/20”)

Performance

30 Deadlift (155/115)
10 Burpee Box Step up (24”/20”)
20 Deadlift (185/135)
20 Burpee Box Step up (24”/20”)
10 Deadlifts (225/155)
30 Burpee Box Step up (24”/20”)

Lifestyle

30 Deadlift
10 Box Step-Ups
20 Deadlift
20 Box Step-Ups
10 Deadlifts
30 Box Step-Ups

General

Sunday, June 18th, 2023 – Strict Press

General Warm-Up

2 rounds
6 Inchworms
15 Ring Rows
16 Sweeper Stretch
30 Second Hollow Hold
Push Press Specific Warm-Up:
10 Strict Press Empty Bar
15 Dip and Jump
15 Dip, Jump, and Punch Up
8 Push Press Empty Bar
8 Push Press Light Weight
5 Push Press Moderate Weight

Accessory

3 Rounds
8-12 Db Bent Over Row
8-12 Db Skull Crusher
30-60 SEC. Handstand Hold
Rest 1.5 Minutes

Push Press

5 sets x 3 reps / rest 2 minutes / build weight

Strength

Saturday, June 17th, 2023 - ATS Day 57

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Snatch High Pull + 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar

C&J Warm Up

A) 3 sets: 3 High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E2:30MOM5
Snatch Complex
1 Snatch Pull + 1 High-Hang + 1 Low-Hang Snatch + 1 OHS
60-75% Snatch

C&J Work

E2:30MOM5
C&J Complex
1 Clean Pull + 1 Clean + 1 Front Squat + 1 Split Jerk
60-75% C&J

General

Saturday, June 17th 2023 - OLY Foundations Day 124

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 No-Feet Clean
w/ 50% Clean

Clean Work

E130MOM5:
3 Dip Squat Clean
60 -> 65 -> 70 -> 75% x 2 sets

OHS Warm Up

A) 3 sets: 2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Balance + 2 OHS
w/ empty bar

OHS Work

E2:00MOM4
Athlete can snatch + OHS or take OHS from rig
5 @ 55-60%
5 @ 60-65%
3 @ 70%
3 @75%
% Snatch/OHS

Bootcamp

Saturday, June 17th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

Workout Format

For Time, In Pairs - Split Reps

Competitive

30 Clean-And-Jerks (135/95)
1 Mile Run
40 Pull-Ups
1 Mile Run
100 Burpees

Performance

30 Clean-And-Jerks (95/65)
1 Mile Run
40 Jumping Pull-Ups
1 Mile Run
100 Burpees

Lifestyle

30 Clean-And-Jerks
1 Mile Run
40 Ring Rows
1 Mile Run
100 Elevated Burpees

Strength

Friday, June 16th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up: (5 Minutes)
8 Shoulder Car’s per Side
15 Med Ball Press Outs
10 Single Arm Ring Row per Side
Lower Specific Warm-Up: (5 Minutes)
10 Runner Stretch to Deep Lunge per Side
15 KB Deadlift

Strength Circuit

3 Rounds
8-12 Barbell Row
8-12 Barbell Stiff Leg Deadlift
Rest 20 Seconds
8-12 Goblet Squat
8-12 Crush Grip Floor Press
10-15 Supine Knees to Chest
Rest 1 Minutes

Cooldown

Single Arm Doorway Chest Stretch X 1 Minute
Arm Overhead Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side

Bootcamp

Friday, June 16th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Pvc Split Jerk
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Every 1:30 Minutes on the Minute X 5 Rounds
3 Split Jerk
Coach Notes: All Sets Should Be Done at the Same Weight. No More Than 80% 1RM

WOD

Workout Format

For Time - In Pairs

Competitive

2 Rounds
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (50/35)
30 Lunges
30 Toes to Bar
30 Push Presses (45/35)
30 KB Deadlifts (50/35)
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders

Performance

2 Rounds
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/25)
30 Lunges
30 Knees Raises
30 Push Presses (45/35)
30 KB Deadlift (35/25)
30 Wall Ball Shots (20/14)
30 Burpees
50 Single Unders

Lifestyle

2 Rounds
30 Box Step Overs
30 Ring Rows
30 Kettlebell Swings
30 Lunges
30 Knees Raises
30 Push Presses
30 KB Deadlift
30 Wall Ball Shots
30 No Push-up Burpees
50 Single Unders

Strength

Thursday, June 15th, 2023 – Deadlift

General Warm-Up

15 Elevated Push-Ups
15 Ring Rows
16 Walking Lunges
30 Second Superman Hold
Deadlift Specific Warm-Up:
30 Second Dead Hang
12 Deadbugs
15 Glute Bridge
15 Seconds per Side Bird Dog Hold
10 Romanian Deadlifts

Accessory

3 Rounds

8-12 Single Leg KB Deadlift
10-20 Band Hamstring Curl
8-12 Barbell Row
Rest 1.5 Minutes

Deadlift

5 Sets X 8 Reps / Build / Rest 2 Minutes

Strength

Thursday, June 15th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Walking Lunges
Floor Press
Ring Row
Goblet Db Rdl
If Doing Run Specific Warm-Up: (5 Minutes)
50 Ft Lengths Skipping A’s
50 Ft Lengths Butt Kickers
50 Ft Punter Kicks
20 Leg Swings per Side
20 Cross Body Arm Swings
If Doing Row Specific Warm-Up: (5 Minutes)
20 Leg Swings per Side
15 KB Deadlift High Pull
30 Seconds Legs Only Row
30 Seconds Arms Only Row
If Doing Air Bike Specific Warm-Up: (5 Minutes)
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike

Cooldown

Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side

Cardio Circuit

2 Minutes Cardio of Choice
2 Minutes Rest
3 Minutes Cardio of Choice
2.5 Minutes Rest
4 Minutes Cardio of Choice

Bootcamp

Thursday, June 15th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Jumping Jacks
Ring Rows
Cossack Squats
Inchworm to Push-up
Glute Bridge
Double Under Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Unders
Deadlift Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Deadbugs
Glute Bridge
15 Seconds per Side Bird-Dog Hold
Romanian Deadlifts (Empty Bar)
Deadlift (With Weight)
Bathroom Break and Scaling Options:

Strength

Every 2 Minutes on the Minute X 5 Rounds
3 Deadlift
Coach Notes: Build Weight Each Round.

WOD

Workout Format

In 4 Minutes / Rest 2 Minutes Between Rounds X 4 Rounds

Competitive

400M Run
250M Row or 15 Cals Air Bike
Max Double Unders
Coach Notes: This Is Cardio, We Are Move Steady but Quickly. You Shouldn’t Be So Tired by the Time You Get to Doubles You Can’t Do a Big Set.

Performance

400M Run
200M Row or 10 Cals Air Bike
Max Double Unders or Single Unders

Lifestyle

2 Minute Run
1 Minute Row or Air Bike
1 Minute Max Single Unders

Strength

Wednesday, June 14th, 2023 – Bench Press

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Skipping
Elevated Push-up
Ring Rows
Bench Press Specific Warm-Up:
20 Prone Swimmers
20 Prone T Raise
20 Prone Overhead Raise
20 Band Around Wrist No Weight Bench Press
8 Bench Press Empty Bar
8 Bench Press Light Weight
5 Bench Press Moderate Weight

Secondary Strength Movement

Bench Press

5 Sets X 4 Reps / Rest 2 Minutes / Build

Accessory

3 Rounds
8-12 Bench Press
10-30 Band Lat Pull Down
8-15 Db JM Press
Rest 1 Minute

Strength

Wednesday, June 14th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Cossack Squats
Elevated Push-Ups
Band Rows
Long Jump
Upper Specific Warm-Up: (5 Minutes)
15 A-T-Y Band Pull
10 Scapular Push-Ups
10 Scapular Pull-Ups
5 Negative Pull-Ups
Lower Specific Warm-Up: (5 Minutes)
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Cobra Air Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Db Front Squats
15-20 Db Glute Bridge
Rest 20 Seconds
8-12 Db Overhead Press
8-12 Single Arm Db Row per Side
Rest 1 Minutes

Cooldown

Doorway Chest Stretch X 1 Minute
Deadhang X 1 Minute
Couch Stretch X 1 Minute per Side
Pigeon Pose X 1 Minute per Side

Bootcamp

Wednesday, June 14th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Bench Press
Every 2 Minutes on the Minute X 5 Rounds
5 DB Bench Press
Coach Notes: Build Weight Each Round.

WOD

Workout Format

3 Rounds for Time (12 minute time cap)

Competitive

50/40 Cal Air Bike
33 Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

Performance

40/30 Cal Air Bike
33 Elevated Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

Lifestyle

3.5 Minute Air Bike
20 Elevated Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.