Workouts | Raise the Bar Fitness

Bootcamp

Wednesday, May 3rd, 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

For Time - 12 minute Time Cap

Competitive

9 Double DB Clean Thrusters (35 / 25)
9 Strict Pull-ups
15 Double DB Thrusters
15 Chest to Bar Pull-ups
21 Double DB Push Press
21 Pull-ups

Performance

9 Double DB Clean Thrusters (25 / 15)
9 Band Strict Pull-ups
15 Double DB Thrusters
15 Jumping Pull-ups
21 Double DB Push Press
21 Ring Rows

Lifestyle

9 Double DB Clean Thrusters (35 / 25)
9 Ring Rows
15 Double DB Thrusters
15 Ring Rows
21 Double DB Push Press
21 Ring Rows

General

Tuesday, May 2nd, 2023 – Circuit Class

General Warm-Up

As many Quality Rounds as Possible in 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

Cardio Circuit

Every minute Max Reps for 17 minutes
1) cal Bike
2) Slam Balls
3) Skips
4) Squat Jumps
5) Plank Outs
6) Rest

Bootcamp

Tuesday, May 2nd, 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 minute on the minute x 9 rounds

Pause at the knee Snatch x 2 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 2 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format

5 rounds For Time - 14 min. time cap

Competitive

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 95-105-115-125-135)
(F: 55-65-75-85-95)

Performance

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 65-75-85-95-105)
(F: 35-45-55-65-75)

Lifestyle

3 Snatches (45 / 35)
30 Sit-ups
1 minute Row

Strength

Monday, May 1st, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Band Pull-aparts
Air Squats
Side Lunge
Wall Sit
Squat Jump
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

4 Rounds
8-12 Pause Back Squat
15-30 Glute Bridge
Rest 1.5 minutes

Strength

Monday, May 1st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Squat Hold
Side Lunge
Wall Sit
Band Good Morning

Strength Circuit

4 Rounds
8-12 Split Squats
10-15 Band Glute Kick Backs
30-60 sec. Wall Sit
Rest 1 minute

Bootcamp

Monday, May 1st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Side Lunges
Medball Squat
Medball Push Press
Back Squat Demo/ Practice/ Form checks

Strength

Back Squats
Every 2 minute on the minute x 5 rounds
Back Squats x 5 reps / build
Barbell Split Squat
EMOM x 3 Rounds
6 per side

WOD

Workout Format

4 Rounds - 15 minute Time Cap

Competitive

10 Box Jump Overs (24 / 20)
10 Single DB Snatches (50 / 35)
10/7 cal Air Bike
Rest 2 minutes

Performance

10 Box Jump Overs (20 / 14)
10 Single DB Snatches (35 / 25)
8/6 cal Air Bike
Rest 2 minutes

Lifestyle

10 Box Step Overs
10 Single DB Snatches
30 second Air Bike
Rest 2 minutes

General

Sunday, April 30th, 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 DB Lateral Raise
8-15 Band Pull-aparts
30-60 sec. Side Plank Clam Shell - per side
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, April 29th, 2023 - OLY Foundations Day 117

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
5x Band Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up

empty bar
A) 3 sets: 5 Muscle Snatch + 3 OHS
B) 3 sets: 3 Tempo Snatch Pull
2s Below Knee + 2s Above knee + 2s Mid + 2s Power
C) 3 sets: 2 Dip Power Snatch

Snatch Work: Tempo Snatch

E130MOM5: 3x (5s pull then snatch)
60% Snatch/Light

Snatch Halting Deadlift

E2:00MOM4
4x
75% Snatch
3 Front Squat + 2 Back Squat
E3:00MOM3
80% Front Squat

Bootcamp

Saturday, April 29th, 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 - 40 minute Time Cap

Competitive

2000m Row
100 Thrusters (75 / 55)
1500m Run (together)
100 Push-ups
2000m Row

Performance

2000m Row
100 Thrusters (45/35)
1500m Run (Together)
100 Elevated Push-ups
2000m Row

Lifestyle

2000m Row
100 Thrusters
1500m Run (Together)
100 Elevated Push-ups
2000m Row

Strength

Friday, April 28th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Arm Circles
Assisted Squats
Ring Row
Negative Push-ups
Flutter Kicks

Strength Circuit

3 rounds
8-12 DB Stiff Leg Deadlifts
Rest 30 sec.
8-12 Single Arm DB Row - per side
Rest 30 sec.
Max Plank Hold
Rest 1.5 minutes

4 rounds
5-8 Deadlifts
8-12 DB Row
rest 30 seconds
5-8 DB Overhead Press
8-12 DB Skull Crushers
Rest 1.5 minutes

Bootcamp

Friday, April 28th, 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 Chin-ups / Band Chin Ups x 8 Reps
EMOM x 3

WOD

Workout Format

10 Rounds - In pairs - Split Rounds (15 min. time cap)

Competitive

5 Deadlifts (275 / 190)
10 sit-ups

Performance

5 Deadlifts (170 / 150)
10 sit-ups

Lifestyle

5 Deadlifts 75%
10 sit-ups

Strength

Thursday, April 27th, 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 Split Squat - per side
8-12 Kick Stand Romanian DB Deadlift - per side
30-90 second Sandbag Hug
Rest 1.5 minutes

Deadlift

6 sets x 5 reps building weight / rest 2 minutes

General

Thursday, April 27th, 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

1 minute Max Cals / Rest 2 minutes
3 minutes of Work / 3 minutes of Rest x 4 Rounds

Bootcamp

Thursday, April 27th, 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

15 minutes For Time

Competitive

50 Deadlifts (65 / 45)
50 Hang Cleans
50 Push Press
50 Bent Over Rows
50 Floor Press
50 Back Squats

Performance

50 Deadlifts (45 / 35)
50 Hang Cleans
50 Push Press
50 Bent Over Rows
50 Floor Press
50 Back Squats

Lifestyle

1 minute Work/1 minute Rest
Max Deadlifts
Max Hang Cleans
Max Push Press
Max Bent Over Rows
Max Floor Press
Max Back Squats

Strength

Wednesday, April 26th, 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
8-15 Push-ups
6-12 Pull-ups
30-90 sec. Hollow Hold
Rest 1.5 minutes

Strength

Wednesday, April 26th, 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 Barbell Row
8-12 DB Incline Bench Press
15-30 Russian Twist
Rest 1 minutes

Bootcamp

Wednesday, April 26th, 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 for Time (15 min. time cap)

Competitive

5 Burpee Box Jump-overs (30/24)
6 Clean & Jerks (115 / 95)
Rest 2 minutes

Performance

5 Burpee Box Jump/Step-overs (24 / 20)
6 Clean & Jerks (95 / 65)
Rest 2 minutes

Lifestyle

5 No Push-up Burpee Box Jump/Step-overs (30 / 24)
6 Clean & Jerks
Rest 2 minutes

General

Tuesday, April 25th, 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

Repeat for 15 minutes
700 meter Row
10 Burpees

Bootcamp

Tuesday, April 25th, 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 lean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 1 minute on the minute x 9 rounds

Pause at the knee Snatch x 1 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 1 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format

21 - 15 - 9 (12 minute cap)

Competitive

Hang Squat Cleans (95 / 65)
Burpee over Bar

Performance

Hang Squat Cleans (45 / 35)
Burpee over Bar (step over)

Lifestyle

Hang Squat Cleans
No Push-up Burpee over Bar (step over)

Strength

Monday, April 24th, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Band Pull-aparts
Air Squats
Side Lunge
Wall Sit
Squat Jump
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

4 Rounds
8-12 Front Squat
15-30 Band Hamstring Curl
30-90 sec. Zercher Hold
Rest 1.5 minutes