Workouts | Raise the Bar Fitness

Bootcamp

Thursday, May 11th, 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 5 reps / build each round
Deadbug
EMOM for 8 Reps x 3 Rounds

WOD

Workout Format

AMRAP - 13 minutes

Competitive

15/11 calorie Air Bike
3-5-7-9... Cleans (110 / 85)

Performance

10/7 calorie Air Bike
3-5-7-9... Cleans (100 / 75)

Lifestyle

1 minute Air Bike
3-5-7-9... Cleans (80 / 60)

Strength

Wednesday, May 10th, 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 DB Bench Press
6-12 Pull-ups
Rest 1 minute
15-20 Band Tricep Push Down
30-90 second Plank
Rest 1.5 minutes

Strength

Wednesday, May 10th, 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 Chest Supported DB Row
Max Push-ups
30-60 sec. Side Plank - per side
Rest 1 minutes

Bootcamp

Wednesday, May 10th, 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 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3

WOD

Workout Format

5 Rounds - 10 minute Time Cap

Competitive

9 Thrusters (95 / 65)
9 Pull-ups

Performance

9 Thrusters (65 / 45)
9 Jumping Pull-ups

Lifestyle

9 Thrusters (45 / 35)
9 Ring Rows

General

Tuesday, May 9th, 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

Repeat for 2 minutes / 1 minute Rest x 5 Rounds
75 Skips
8 Inchworms

Bootcamp

Tuesday, May 9th, 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 Snatch x 3 reps
Every 1.5 minutes on the minute x 7
Pause at the knee Clean x 3 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format

For Time

Competitive

8 minute Time Cap
100 Double Unders
30/22 cal Bike
500m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds

Performance

8 minute Time Cap
100 Single Unders
20/18 cal Bike
400m Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds

Lifestyle

8 minute Time Cap
2 minute Single Unders
2 minute Bike
2 minute Row
* Rest 2 minutes *
AMRAP8
200m run
Rest 30 seconds

Strength

Monday, May 8th, 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

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

Accessory

3 Rounds
6-10 Barbell Split Squat - per side
8-12 DB Romanian Deadlift
30-60 sec. Single Arm KB Front Rack March
Rest 1.5 minutes

Strength

Monday, May 8th, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

4 Rounds
8-12 Goblet Step Ups - per side
8-12 Barbell Romanian Deadlift
30-60 sec. Deadbug
Rest 1.5 minutes

Bootcamp

Monday, May 8th, 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
Back Squat Demo/ Practice/ Form checks

Strength

Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 5 reps / build

WOD

Workout Format

10 Rounds - 23 minutes time cap

Competitive

7 Push-ups
5 Box Jumps
200m Row

Performance

7 Elevated Push-ups
5 Box Step Ups
200m Row

Lifestyle

7 Elevated Push-ups
5 Box Step Ups
60 second Row

General

Sunday, May 7th, 2023 – Strict Press

General Warm-Up

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

Accessory

4 Rounds
8-12 Strict Press with 3 second eccentric
6-12 Pull-ups
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, May 6th, 2023 - ATS Day 51

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

empty bar
A) 3 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS
B) 3 sets: 3 Snatch Grip Push Press + 3 Snatch Balance
C) 3 sets: 1 TNG Snatch Deadlift + 1 High Pull + 1 Power Snatch
w/ 50% Snatch/Light

Snatch Complex

E2:00MOM4 (8 mins)
Work into a heavy complex of one of the below complexes.
Option 1:
1 Snatch DL + 1 Snatch + 1 Hang Snatch
Option 2:
1 Snatch DL + 1 Snatch + 1 Snatch Balance + 1 OHS
*Athletes must perform a Touch n Go/TNG pattern between the DL and Snatch.
*Athletes must hang onto the bar through the entire complex.

Strength

Saturday, May 6th, 2023 - OLY Foundations Day 118

Snatch Work: Snatch Cycling Skill work

E130MOM3: 3 Hang Snatch
55-60% Snatch/Light
E130MOM3: 3 Snatch
60% Snatch/Light
E130MOM3: 1 Snatch + 1 Hang Snatch
65% Snatch/Light

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 + 2 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 3 TNG Snatch Deadlift
w/ 50% Snatch
C) 3 sets: 2 No-Feet Snatch
w/ 50% Snatch

Clean Halting Deadlift

E2:00MOM4
4x @ 70% Clean/Moderate

Bootcamp

Saturday, May 6th, 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

66 Deadlifts (135 / 95)
66 Box Jumps (24 / 20)
66 Kettlebell Swings (50 / 35)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (95 / 65)
66 Wall Ball Shots (20 / 14)
66 Burpees
66 Double-unders

Performance

66 Deadlifts (95 / 65)
66 Box Step-ups (24 / 20)
66 Kettlebell Swings (35 / 25)
66 Leg Raises
66 Sit-Ups
66 Pull-Ups
66 Thrusters (65 / 45)
66 Wall Ball Shots (14 / 10)
66 Burpees
66 Single-unders

Lifestyle

66 Deadlifts
66 Box Step Ups
66 Kettlebell Swings
66 Knees Raises
66 Sit-Ups
66 Ring Rows
66 Thrusters
66 Wall Ball Shots
66 Burpees
66 Single-unders

Strength

Friday, May 5th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull-apart
e) Lunge
f) Superman Hold

Strength Circuit

4 rounds
8-12 Barbell Row
8-12 Back Squat
30-90 sec Side Plank
Rest 1.5 minutes

Bootcamp

Friday, May 5th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
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 - 16 minute Time Cap

Competitive

30 Box Jump Overs (split)
10 Rounds (split rounds)
10/7 cal Bike
6 Double DB Devil Press (35 / 20)
30 Box Jump Overs (split)

Performance

30 Box Step Overs (split)
10 Rounds (split rounds)
8/6 cal Bike
6 Double DB Devil Press (25 /10)
30 Box Step Overs (split)

Lifestyle

30 Box Step Overs (split)
10 Rounds (split rounds)
20 sec. Bike
6 Double DB Devil Press
30 Box Step Overs (split)

Strength

Thursday, May 4th, 2023 – Deadlift

General Warm-Up

30 seconds work/10 seconds rest x 3 Rounds
Hip Circles
Alternating Floor Sweepers
Band Pull-aparts
KB Swings
Empty Bar Deadlift

Accessory

3 Rounds
8-12 Deadlift with pause at the knee
10-15 Band Glute Bridge
30-90 second Sandbag Hug
Rest 1.5 minutes

Deadlift

6 sets x 5 reps building weight / rest 2 minutes

General

Thursday, May 4th, 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 side
Quadruped thoracic rotations - right side

Cardio Circuit

Slam Ball Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

Bootcamp

Thursday, May 4, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Pull-ups
KB Swings
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round

WOD

Workout Format

For Time - 22 minute Time Cap

Competitive

21-15-9-21
Deadlift (185 / 125)
3 Walk Walk
REST 1:1
15-9-6-15
Deadlift (225 / 155)
3 Wall Walks
*Don't do a wall walk after the last round of 21 and 15

Performance

21-15-9-21
Deadlift (145 / 100)
3 Two-step Walk Walk
REST 1:1
15-9-6-15
Deadlift (170 / 120)
3 Two-step Wall Walks
*Don't do a wall walk after the last round of 21 and 15

Lifestyle

21-15-9-21
Deadlift
3 Inch Worm
REST 1:1
15-9-6-15
Deadlift
3 Inch Worm
*Don't do a wall walk after the last round of 21 and 15

Strength

Wednesday, May 3rd, 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

8 sets x 3 reps building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Bench Press
8-12 Dumbbell Bent Over Row
30-90 sec. Hollow Hold
Rest 1.5 minutes

Strength

Wednesday, May 3rd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b)PVC Pass Throughs
c) Scap Pull-ups
d) Band Overhead Press
e) Band Row

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 Single Arm DB Row - per side
30-60 sec. Palof Hold - per side
Rest 1 minutes