Workouts | Raise the Bar Fitness

General

Tuesday, June 13th, 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
Wall Sit
Knee Push-up
Db Row
Glute Bridge
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
200M Run

Cardio Circuit

1KM Run / Rest 3 Minutes
500M Run / Rest 2 Minute
250M Run

Bootcamp

Tuesday, June 13th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Dead Hang
Scap Pull-Ups
Pull-up Negatives
Band Good Morning

Strength

For Quality (Time Cap. 10 Minutes)
30 Strict Pull-Ups
Coach Notes: Perform the Pull-Ups in Big Sets. Rest No More Than 60 Seconds Between Sets. Scale the Movement or Use Assistance as Needed So You Can Do At least One Set of 10 Unbroken.

WOD

Workout Format

3 Rounds - 15 minute Time Cap

Competitive

400M Run
21 Sumo KB High Pull
12 Toes to Bar

Performance

400M Run
21 Sumo KB High Pull
12 Leg Raises

Lifestyle

200M Run
21 Sumo KB High Pull
12 Knee Raises

Strength

Monday, June 12th, 2023 – Squat

General Warm-Up

Chalk Talk: Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 rounds
30 Seconds Work / 5 Seconds Rest
Alternating Lunges
Air Squats
Band Pull Apart
Sumo Banded Good Mornings
Superman Hold
Back Squat Specific Warm-Up:
15 Legs Swings per Side
30 second calf stretch
30 second couch stretch
12 Plate Pause Squats
12 One and a Quarter Squats
8 Back Squats Empty Bar
8 Back Squats Light Weight
5 Back Squats Moderate Weight

Secondary Strength Movement

Back Squat

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

Accessory

3 Rounds
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank

Strength

Monday, June 12th, 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
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up:
15 Prone Swimmers
15 Prone T Raises
15 Prone Front Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Airplanes per Side
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
10-15 Push-Ups
8-12 Db Bent Over Row
Rest 20 Seconds
8-12 Db Split Squat per Side
8-12 Kickstand Db Rdl
10-15 Turkish Sit-up
Rest 1 Minutes

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 12th, 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
Skipping
Push-ups
Air Squat
Pull-up Negatives
Sumo Banded Good Mornings
Db Snatch Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Db Sumo Deadlift
Db Sumo Deadlift High Pull
Db Snatch
Db Overhead Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Half Kneeling Db Windmill Right
Half Kneeling Db Windmill Left
Db Overhead Quarter Squat Right
Db Overhead Quarter Squat Left
Db Overhead Half Squat Right
Db Overhead Half Squat Left
Db Overhead Squat Right
Db Overhead Squat Left
Goblet Jump Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Quarter Jump Squats
Air Jump Squats
Goblet Jump Squat
Bathroom Break and Scaling Options:

Strength

Back Squat
Every 1:15 Minutes on the Minute X 5 Rounds
6 Goblet Jump Squat
Coach Notes: Jump as High as You Can. All Sets Should Be Done at the Same Weight, Adjust Weight as Needed to Challenge Yourself.

WOD

Workout Format

21-15-9 (8 minute time cap)

Competitive

Db Snatch (35/20)
Single Arm DB Overhead Squat

Performance

Db Snatch (35/20)
Single Arm DB Front Squat

Lifestyle

Db Snatch
Goblet Squat

General

Sunday, June 11th, 2023 – Strict Press

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Scap Pull Ups
Band Pull-aparts
Empty bar strict press

Accessory

3 Rounds
8-12 Barbell Row
8-12 Floor Press
2 Turkish Get UPS per Side
Rest 1.5 minutes

Strict Press

10 sets x 1 rep / rest 2 minutes / build weight

Strength

Saturday, June 10th, 2023 - ATS Day 56

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 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar

C&J Warm Up

A) 3 sets: 3 Tall 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

E130MOM4
Snatch Doubles
60-70% Snatch/Light to Moderate
E130MOM4
Snatch Singles
1st set 75%
2nd set 80%
3rd set 82-85%
4th Set 88-90%
% of Snatch

C&J Work

E1:30MOM4
C&J Doubles
2x (1 Clean + 1 Split Jerk)
60-70% Clean/Light to Moderate
E130MOM 4
C&J Singles
1 Clean + 1 Spit Jerk
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 90%
% of C&J

General

Saturday, June 10th 2023 - OLY Foundations Day 123

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

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch + 3 OHS
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch

Snatch Work

E130MOM5: 1 Dip Power Snatch with 3s pause in catch + 1 Dip Squat Snatch
60% Snatch/Light

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: 1 Dip Power Clean w/ 3s pause in catch + 1 Squat Clean
60% Clean/Light

Bootcamp

Saturday, June 10th, 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

Competitive

100 Deadlifts (Split) (210/160)
Every Minute on the Minute
8 Sync 25FT Shuttle Runs

Performance

100 Deadlifts (Split) (175/135)
Every Minute on the Minute
8 Sync 25FT Shuttle Runs

Lifestyle

100 Deadlifts (Split)
Every Minute on the Minute
30 Seconds Shuttle Runs

Strength

Friday, June 9th, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Arm Circles
Assisted Squats
Ring Row
Negative Push-Ups
Flutter Kicks

Strength Circuit

4 Rounds
5-8 Deadlifts
8-12 Db Row
Rest 30 Seconds
5-8 Db Lunges per Side
8-12 Db Skull Crushers
Rest 1.5 Minutes

Bootcamp

Friday, June 9th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skip
PVC Pass Throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps

Strength

Strict Press
Every 2 Minutes on the Minute X 5 Rounds
Strict Press X 3 Reps / Build
Every Minute on the Minute X 4 Rounds
Push Press X 6 Reps

WOD

Workout Format

In Teams of 4 - AMRAP 12 Minutes

Competitive

Pair #1
4 Single DB Devil Press (35/25)
6 Single DB Snatch (35/25)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.

Performance

Pair #1
4 Single DB Devil Press (25/15)
6 Single DB Snatch (25/15)
Pair #2
4 Single DB Devil Press
6 Single DB Snatch
Whole Team
10 Sync Burpees
*Pair 2 Rest While Pair 1 Works.

Lifestyle

Pair #1
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Pair #2
4 Single DB No Push-up Devil Press
6 Single DB Snatch
Whole Team
10 Sync No Push-up Burpees
*Pair 2 Rest While Pair 1 Works.

Strength

Thursday, June 8th, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Deadbug
Cat Cow
Band Pull Aparts
Empty Bar Good Morning
Empty Bar Deadlift

Accessory

3 Rounds
8-12 Barbell Glute Bridge on Buso
8-12 Stiff Leg Deadlift
8-12 Pull-Ups
Rest 1.5 Minutes

Deadlift

7 Sets X 3 Reps Building Weight / Rest 2 Minutes

General

Thursday, June 8th, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped Thoracic Rotations Left
Quadruped Thoracic Rotations Right

Cardio Circuit

Every Minute Max Reps for 17 Minutes
1) Cal Bike
2) Standing Wall Balls
3) Skips
4) Sandbag Cleans
5) Flutter Kicks
6) Rest

Bootcamp

Thursday, June 8th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 Rounds
Shuttle Runs
Push-up Negative
Bodyweight Squat Hold
Band Good Morning
Scap Pull-Ups
Long Jump

Strength

Every 2 Minutes on the Minute X 5 Rounds
Deadlift X 3 Reps / Build

WOD

Workout Format

3 Rounds- 18 minute Time Cap

Competitive

400M Run
50 Double Unders
40 Sit-Ups

Performance

400M Run
85 Single Unders
40 Sit-Ups

Lifestyle

3 Minute Run
50 Single Unders
40 Sit-Ups

Strength

Wednesday, June 7th, 2023 – Bench Press

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Throughs
Negative Push-Ups
Band Pull Aparts
Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

4 Sets X 8 Reps / Rest 2 Minutes / Build

Accessory

3 Rounds
8-12 Spoto Press
8-12 Db Bent Over Rows
8-15 Box or Ring Dips
Rest 1 Minute

Strength

Wednesday, June 7th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Shuttle Runs
Pvc Pass Throughs
Scap Pull-Ups
Band Overhead Press
Band Row

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 Db Bent Over Row
30-90 Seconds Sandbag Hug
Rest 1.5 Minute

Bootcamp

Wednesday, June 7th, 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
Bench Press X 3 Reps / Build
Every Minute on the Minute X 4 Rounds
Close Grip Bench Press X 8 Reps

WOD

Workout Format

2 Rounds / Rest 2 minutes between rounds - AMRAP 4 minutes

Competitive

15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
15 Db Push Press (35/25)
10 Box Jump Overs (24/20)
Max Cal Row

Performance

15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
15 Db Push Press (25/15)
10 Box Jump Overs or Step Overs (24/20)
Max Cal Row

Lifestyle

15 Db Push Press
10 Box Step Overs
15 Db Push Press
10 Box Step Overs
Max Cal Row

General

Tuesday, June 6th, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Shuttle Runs
Floor Sweepers
Side Lunges
Cat Cows
Quadruped Thoracic Rotations Left
Quadruped Thoracic Rotations Right

Cardio Circuit

6 Rounds
Cardio of Choice
2 minutes work / 1 minute rest

Bootcamp

Tuesday, June 6th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 1 round
Hang Snatch Grip Dip and Drive
Hang Snatch Grip High Pull
Muscle Snatch
Power Snatch
Overhead Squat
30 seconds work / 10 seconds rest / 1 round
Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat
Clean Demo / Practice / Form Checks

Strength

Every Minute on the Minute X 10 Rounds
Snatch to Overhead Squat X 2
Every Minute on the Minute X 10 Rounds
Clean and Push Jerk X 2 Reps

WOD

Workout Format

5 Rounds - 14 minute Time Cap

Competitive

15/10 Cal Air Bike
10 Clean and Jerks (105/80)

Performance

10/7 Cal Air Bike
10 Clean and Jerks (95/65)

Lifestyle

45 second Air Bike
10 Clean and Jerks

Strength

Monday, June 5th, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Empty Bar Squat Hold

Accessory

3 Rounds
8-12 Back Squats
8-12 Kickstand DB Deadlift - per side
10-20 Supermans

Front Squat

7 sets x 3 reps with a 3 second pause / build / rest 2 mins