Workouts | Raise the Bar Fitness

Bootcamp

Friday, May 19th, 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
Double Arm Band External Rotation to Press x 8 reps
EMOM x 3

WOD

Workout Format

AMRAP 15 minutes

Competitive

5 sync Sit-ups
5 Snatches (105 / 75)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.

Performance

5 sync Sit-ups
5 Snatches (80 / 60)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.

Lifestyle

5 sync Sit-ups
5 Snatches
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.

Strength

Thursday, May 18th, 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 Good Mornings
8-12 Chest Supported DB Row
8-12 Ab Roll Outs
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

General

Thursday, May 18th, 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

1 minute Max Cals / Rest 2 minutes
Every 3 minutes on the minute x 5 Rounds
Complete your 1 minute Max Cals

Bootcamp

Thursday, May 18th, 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

Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round
Sandbag Hug
EMOM for 8 Reps x 3 Rounds

WOD

Workout Format

3 Rounds for time - 18 minutes

Competitive

30 Ring Rows (comp standard below)
20 Alternating Single Leg Squats
5 Wall Walks
*Comp ring rows should have the rings set at elbow height and feet in line with the rig upright when leaned back. Full extend arms and touch chest on the pull.

Performance

30 Ring Rows
20 Alternating Lunges
5 Two-steps Wall Walks

Lifestyle

30 DB Row
20 Alternating Lunges
5 Bear Crawls (1.5 meters)

Strength

Wednesday, May 17th, 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

10 sets x 1 rep building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Close Grip Bench Press
8-12 Single Arm DB Row - per side
8-12 DB Read Delt Fly
Rest 1 minutes

Strength

Wednesday, May 17th, 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 Bench Press
8-12 Barbell Row
10-15 Rear Delt Fly
Rest 1.5 minutes

Bootcamp

Wednesday, May 17th, 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 / Building each set
DB Bent Over Row x 8 reps
EMOM x 3

WOD

Workout Format

For Distance - Bike, Row, or Run

Competitive

3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort

Performance

3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort

Lifestyle

3 min Max Effort
Rest 2.5 minutes
4 min Max Effort
Rest 3 minutes
5 minute Max Effort

General

Tuesday, May 16th, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Shuttle Runs
Cat Cows
Deadbugs
Bird Dogs
High Plank Shoulder Taps
Glute Bridge

Cardio Circuit

For time
2 minutes Single Unders
1 minute Rest
2 minutes Bike
1 minutes rest
2 minutes Row
1 minute Rest
--
4 rounds
200m Run / Rest 1 minute

Bootcamp

Tuesday, May 16th, 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

Cleans
Every 1.5 minute on the minute x 7 rounds

Pause at the knee and mid thigh Snatch x 2 reps
Every 1.5 minutes on the minute x 7
Pause at the knee and mid thigh Clean x 2 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format

3 Rounds (16 min Time Cap)

Competitive

12 Deadlifts (135 / 95)
9 Hang Cleans
6 Push Press
400m Run

Performance

12 Deadlifts (95 / 65)
9 Hang Cleans
6 Push Press
400m Run

Lifestyle

12 Deadlifts
9 Hang Cleans
6 Push Press
2 minutes cardio of choice

Strength

Monday, May 15th, 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

Secondary Strength Movement

Back Squat

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

3 Rounds
8-12 Goblet Squats
30-60 sec. Clam Shell Hold - per side
30-60 sec. Single Arm Farmer Carries - per side
Rest 1.5 minutes

Strength

Monday, May 15th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Body Weight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Air Squat

Strength Circuit

4 Rounds
8-12 Back Squat
8-12 Single Leg Glute Bridge - per
30-60 sec. Clamshell Hold
Rest 1.5 minutes

Bootcamp

Monday, May 15th, 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

Strength

Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 3 reps / build
Kipping Pull-ups - Max Reps
20 seconds work / 40 seconds rest x 3 rounds

WOD

Workout Format

For Time - 14 minute Time Cap

Competitive

70 Wall Balls (20 / 14)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball

Performance

70 Wall Balls (14 / 10)
*Every break add 10 reps to a max of 150 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball

Lifestyle

50 Wall Balls
*Every break add 10 reps to a max of 100 reps
*A break is if the ball touches the floor or if you stop to rest while holding the ball

General

Sunday, May 14th, 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 DB Push Press
8-15 Ring Rows
30-60 seconds Overhead DB Hold
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, May 13th, 2023 - ATS Day 52

Warm Up - 2RNFT

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

Snatch Warm Up

A) 3 sets: 3 Snatch Halting Deadlift + 3 Snatch High Pull + 3 Muscle Snatch
w/ empty bar
B) 3 sets : 3 Snatch Balance + 3 OHS
w/ empty bar

Snatch Complex

E2:00MOM5
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
65-70% Snatch

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: 3 Tall Split Jerk + 2 Split Jerk
w/ empty bar

C&J Complex

E2:00MOM5
1 Power Clean + 1 Front Squat + 1 Clean + 1 Front Squat + 1 Split Jerk
65-70% Clean/ Moderate

Strength

Saturday, May 13th, 2023 - OLY Foundations Day 119

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 (1 Power Snatch w/ 3s pause in catch then 1 OHS from catch)
60% Power Snatch/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 (1 Power Clean w/ 3s pause in catch then front squat from catch)
65% Power Clean/Light

Clean Pull Work

E2:00MOM4
2 Clean Halting Deadlift + 2 Clean Floating Pull
70% Clean/Moderate

Bootcamp

Saturday, May 13th, 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

Teams of 3 - For Time

Competitive

Partner A
300 calorie Air Bike
Partner B
21 Air Squats
15 Sit-ups
9 Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed

Performance

Partner A
300 calorie Air Bike
Partner B
21 Air Squats
15 Sit-ups
9 Elevated Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed

Lifestyle

Partner A
300 calorie Air Bike
Partner B
21 Air Box Squats
15 Crunches
9 Elevated Push-ups
Partner C
Rest
*Switch Every 21-15-9 is completed

Strength

Friday, May 12th, 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
6-10 Deadlifts
8-12 DB Bench Press
30-90 sec Sandbag Carry
Rest 1.5 minutes

Bootcamp

Friday, May 12th, 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 5 reps / build
Strict Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3

WOD

Workout Format

For Time in Pairs - 15 minute Time Cap

Competitive

20 Wall Balls (passing) (20 / 14)
20 Toes to Bar (split)
5 Snatches (sync) (95 / 65)
20 Wall Balls (passing)
20 Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Wall Walks (split)

Performance

20 Wall Balls (passing) (14 / 10)
20 Leg Raises (split)
5 Snatches (sync) (65 /45)
20 Wall Balls (passing)
20 Jumping Pull Ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 2-Step Wall Walks (split)

Lifestyle

20 Wall Balls (passing) (14 / 10)
20 Sit-ups (split)
5 Snatches (sync)
20 Wall Balls (passing)
20 Ring Rows (split)
5 Snatches (sync)
20 Wall Balls (passing)
10 Snatches (sync)
8 Inchworms (split)

Strength

Thursday, May 11th, 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 Deadlift with pause off the floor
8-12 Barbell Glute Bridge on the Bench
30-90 second Sandbag Hug
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

General

Thursday, May 11th, 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

3 minutes Cardio / 1 minute Rest x 4 rounds
Air Bike or Row