Workouts | Raise the Bar Fitness

Strength

Sunday, May 28th, 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 Close Grip DB Bench Press
10-15 Ring Rows
30-60 second Double Overhead KB Hold
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, May 27th, 2023 - ATS Day 54

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 + 3OHS
w/ empty bar
B) 3 sets : 3 Tall High Pull + 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Hang (Above-Knee) Snatch
55-60% Snatch

Snatch Work

E130MOM5
3 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee)
65-70% Snatch/Light to Moderate

Clean 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 Hang (Above Knee) Clean
55-60% Clean

Clean Work

E1:30MOM5
3 Yo-Yo Clean (Below Knee to Hip) + 1 Floating Clean (Below Knee)
65-70% Clean/Light to Moderate

Clean Deadlift

E2:00MOM4
3x 80% Clean

General

Saturday, May 27th, 2023 - OLY Foundations Day 121

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

Snatch Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Snatch with 3s pause in catch
55-60% Snatch/Very Light

Clean Warm Up

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

Clean Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Clean w/ 3s pause in catch
55-60% Clean/Very Light

Bootcamp

Saturday, May 27th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

Workout Format

30 Rounds For Time - in pairs

Competitive

5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (150/115 )

Performance

5 Wall Ball Shots (14 / 10)
3 Hand Release Push-Ups
1 Power Clean (125 / 95)

Lifestyle

5 Wall Ball Shots (20/14)
3 Elevated Push-Ups
1 Power Clean

Bootcamp

Friday, May 26th, 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
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Strict Pull-ups or Banded Strict Pull-ups x 6
EMOM x 4

WOD

Workout Format

In Teams of 3 - For Time - 17 minute Time Cap

Competitive

Partner A
Hollow Hold
Partner B
Double DB Farmer Hold (70 / 50)
Partner C
18 rounds
10 Burpees
*Switch Every Round

Performance

Partner A
Arms on Thigh - Hollow Hold
Partner B
Double DB Farmer Hold (50 / 35)
Partner C
18 rounds
10 Burpees
*Switch Every Round

Lifestyle

Partner A
Leg Raise Hold
Partner B
Double DB Farmer Hold
Partner C
18 rounds
10 No Push-up Burpees
*Switch Every Round

Strength

Friday, May 26th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds
8-12 Barbell Stiff Leg Deadlifts
8-12 DB Bench Press
60-120 second Palof Hold - per side
Rest 1.5 minutes

Strength

Thursday, May 25th, 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 Bosu Ball Barbell Glute Bridge
8-12 CSingle Arm KB Row - per side
30 - 60 second Front Rack DB Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

General

Thursday, May 25th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Cat Cow
Deadbugs
Bird Dogs
High Plank Shoulder Taps
Glute Bridge

Cardio Circuit

Slam Ball Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Mountain Climber Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Plate Toe Taps Tabata
20 seconds on / 10 seconds rest x 8 rounds

Bootcamp

Thursday, May 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks

Strength

High Hang Snatch to Snatch
Every 1.5 minute on the minute x 7 rounds
High Hang Snatch to Snatch x 2 reps
Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round

WOD

Workout Format

AMRAP - 6 minutes

Competitive

32 Double Unders
16 KB Swings (70 / 50)

Performance

54 Single Unders
16 KB Swings (50 / 35)

Lifestyle

54 Single Unders
16 KB Swings

Strength

Wednesday, May 24th, 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

5 reps @ 45% 1 RM / Rest 1 Minutes
5 reps @ 55% 1 RM / Rest 1 Minutes
5 reps @ 65% 1 RM / Rest 1 Minutes
3 reps @ 70% 1 RM/ Rest 1.5 Minutes
2 reps @ 75% 1 RM / Rest 2 Minutes
1 reps @ 80% 1 RM / Rest 2.5-5 Minutes
- Build up weight each set by 5-10lb increments.
- Continue to perform 1 rep until you find your 1 rep max lift.

Accessory

4 Rounds
8-12 DB Bench Press
6-12 Pull Ups
8-12 DB Skull Crushers
Rest 1 minute

Strength

Wednesday, May 24th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Shuttle Runs
PVC Pass-throughs
Dead Hang
Ring Row
Deadbugs
Inchworms

Strength Circuit

4 Rounds
8-12 Single Arm DB Row
8-20 Push Ups30-60 second Hollow Hold
Rest 1.5 minutes

Bootcamp

Wednesday, May 24th, 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

High Hang Clean to Clean
Every 1.5 minute on the minute x 7 rounds
High Hang Clean to Clean x 2 reps
Bench Press
Every 2 minutes on the minute x 5 rounds
Bench Press x 3 reps / Building each set

WOD

Workout Format

For Time - 12 minute Time Cap

Competitive

21 Clean and Jerk (95 / 65)
15 DB Bench Press (50 / 35)
15 Clean and Jerk (105 / 75)
15 DB Bench Press (50 / 35)
9 Clean and Jerk ( 115 / 85)
15 DB Bench Press (50 / 35)

Performance

21 Clean and Jerk (45 /35)
15 DB Bench Press (35 / 20)
15 Clean and Jerk (65 / 45)
15 DB Bench Press (35 / 20)
9 Clean and Jerk ( 85 / 55)
15 DB Bench Press (35 / 20)

Lifestyle

21 Clean and Jerk
15 DB Bench Press
15 Clean and Jerk
15 DB Bench Press
9 Clean and Jerk
15 DB Bench Press

Strength

Tuesday, May 23rd, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Skip
Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Air Squat

Cardio Circuit

4 Rounds
10-15 Single DB Bulgarian Split Squat - per side
8-12 Single KB Romanian Deadlift
15-20 side lying Leg Abductions - per side
Rest 1.5 minutes

Bootcamp

Tuesday, May 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 1 rounds
Hang snatch grip dip and drive
Hang snatch grip high pull
Muscle snatch
Power snatch
Overhead squat
30 seconds work / 10 seconds rest / 1 rounds
Hang clean grip dip and drive
Hang clean grip high pull
Muscle clean
Power clean
Front squat
Clean Demo / Practice / Form Checks

Strength

Back Squats
3 Reps - Every 2 minutes on the minute x 5 rounds

WOD

Workout Format

For Time - 20 minute Time Cap

Competitive

50 cal Air Bike
-into-
8 Rounds
200m Run
5 Pull-ups
6 Box Jump Overs (30/24)
7 Toes to Bar

Performance

50 cal Air Bike
-into-
8 Rounds
200m Run
5 Jumping Pull-ups
6 Box Jump Overs/Step Overs (24/20)
7 Leg Raises

Lifestyle

4 miinute Air Bike
-into-
8 Rounds
200m Run
5 Ring Rows
6 Box Step Overs
7 Knee Raises

Bootcamp

Monday, May 22nd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings
Back Squat Demo/ Practice/ Form checks

WOD

Competitive

For time, in pairs
* In weighted vest (20/14)
4.8km run
100 Pull-ups
200 Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.

Performance

For time, in pairs
4.8km run
100 Pull-ups or Jumping Pull-ups
200 Push-ups or Elevated Push-ups
300 Air Squats
* One partner works on the run while the other works on the bodyweight movements. partners must switch every 400 meters. If either one of the components are finished before the other, both partners may work simultaneously at the unfinished component.

Lifestyle

EMOM24
Minute 1
Max Shuttle Runs
Minute 2
AMRAP
1 Jumping Pull-up
2 Elevated Push-ups
3 Air Box Squats
For Time, in pairs

General

Sunday, May 21st, 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
6-10 Push Press
8-15 Rear Delt Flys
15-30 Band Tricep Push Downs
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, May 20th, 2023 - ATS Day 53

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold

Jerk Warm Up

A) 3 sets: 3 Strict Press+ 3 Push Press
w/ empty bar
B) 3 sets : 3 Split Jerk Balance
w/ empty bar
C) 3 sets: 2 Tall Split Jerk + 2 Split Jerk

Split Jerk Work

E1:30MOM5
1x 2s Paused Dip + 2s Paused Catch Split Jerk + 2 Split Jerk
65-70% Split Jerk/Push Jerk/Light to Moderate

Clean Warm Up

3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean w/ empty bar

Clean Work

E1:30MOM5: 3x Hang Clean (Above Knee)
65-70% Clean/Light to Moderate

Snatch Grip Deadlift

E2:00MOM5
5x
65% Snatch

General

Saturday, May 20th, 2023 - OLY Foundations Day 120

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 + 3 OHS
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch
w/ empty bar
C) 3 sets: 3 Pull to Mid + 1 Shrug + 1 High Pull
w/ 50% Snatch

Snatch Work

E130MOM5: 3x No-Feet Snatch
55-60% Snatch/Very Light

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 Tall Power Clean
w/ empty bar
C) 3 sets: 3 Pull to Mid + 1 Shrug + 1 High Pull
w/ 50% Clean

Clean Work

E130MOM5: 3x No-Feet Clean
55-60% Clean/Very Light

Bootcamp

Saturday, May 20th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 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

50 Burpees (split)
400 meter Run (together)
100 Push-Ups (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
100 Push-Ups (split)
400 meter Run (together)
50 Burpees (split)

Performance

50 Burpees (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Walking Lunges (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
50 Burpees (split)

Lifestyle

50 No Push-up Burpees (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
150 Assisted Lunges (split)
400 meter Run (together)
200 Air Squats (split)
400 meter Run (together)
150 Assisted Lunges (split)
400 meter Run (together)
100 Elevated Push-Ups (split)
400 meter Run (together)
50 No Push-up Burpees (split)

Strength

Friday, May 19th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds
10-15 Goblet Squat
8-12 Pendlay Row
30-90 sec Pallof Hold - per side
Rest 1.5 minutes