Workouts | Raise the Bar Fitness

Strength

Monday, June 26th, 2023 – Squat

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Back Squat Specific Warm-Up:

Secondary Strength Movement

Back Squat

In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.

Accessory

4 Rounds
8-12 Barbell Split Squat per Side
8-12 Db Romanian Deadlift
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch

General

Monday, June 26th, 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 3 Rounds
Jumping Jacks
Air Squats
Ring Rows
Glute Bridge
Sit-Ups
Hand Stand Push-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Push-up on Floor
Wall Kick UPS
Bathroom Break and Scaling Options:

WOD

Workout Format

10 Rounds For Time

COMPETITIVE
8 Handstand Push-Ups
4 Single Arm 25 ft DB Farmer Carry (100/70)
10 Cal Air Bike or 15 Cal Row

PERFORMANCE
8 Pike Push-Ups or Hand Release Push-Ups
4 Single Arm 25 ft DB Farmer Carry (70/50)
10 Cal Air Bike or 15 Cal Row

LIFESTYLE
8 Push-Ups or Elevated Push-Ups
4 Single Arm 25 ft DB Farmer Carry
45 Seconds Air Bike or Row

Coaches' Notes: This Is a Fast to Moderate Paced Workout. The Movements Don’t Compound on Each other to Much So Try to Move Smoothly. Breaking as Little as Possible.

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

General

Sunday, June 25th, 2023 – Strict Press

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Push-up to Downward Dog
30 Second Prayer Stretch on Wall
Band Y Raise
Band Tricep Press Down
Push Press Specific Warm-Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press

Push Press

4 Sets X 8 Reps / Rest About 2 Minutes

Accessory

3 Rounds
8-12 Barbell Row
8-12 Db Crush Grip Floor Press
6-8 Windmills per Side
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Bootcamp

Saturday, June 24th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
Repeate for 8 Minutes
200M Jog
10 Air Squats
8 Knee or Elevated Push-Ups
8 Ring Rows
Run Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Cross Body Arm Swings
Leg Swings per Side
Calf Raise Walk
Skipping A’s
Butt Kickers
Punter Kicks
Bathroom Break and Scaling Options:

WOD

Workout Format

For Time, In Pairs

Competitive

* In a vest (30/20)
100 Air Squats Split
400M Run
100 Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Pull-Ups Split
400M Run

Performance

100 Air Squats Split
400M Run
100 Elevated Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Jumping Pull-Ups Split
400M Run

Lifestyle

100 Box Air Squats Split
400M Run
100 Elevated Push-Ups Split
400M Run
100 Walking Lunges Split
400M Run
100 Ring Rows Split
400M Run

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Couch Stretch
Single Arm Doorway Stretch
Banded Lat Stretch

Strength

Saturday, June 24th, 2023 - ATS Day 57

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 Snatch High Pull + 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Secondary Strength Movement

Back Squat

E2:00MOM8
Work into a heavy 2/double
Start @ 65-70% BS

Snatch Work

E1:30MOM5
Snatch Complex
3 Yo-Yo Snatch Pull + 1 Snatch
60-70% Snatch

Snatch Pull Work

E2:00MOM3: 4 Deficit Pulls
75% Snatch

General

Saturday, June 24th 2023 - OLY Foundations Day 125

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate Halos w/ light plate
5x Band Good Morning
4x Alt. Lunge & Reach Hold 2s

Press/Jerk Warm Up

A) 3 sets: 5 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 3 Jerk Balance
w/ empty bar
C) 3 sets: 3 Tall Split Jerk w/3s pause in catch

Split Jerk Work

E130MOM5: 3x 2s Dip + 2s pause in catch
60% Split Jerk/Light
E130MOM5: 2 Split Jerks
65-70% Split Jerk/Light to Moderate

Clean Pull Work

E2:00MOM4: 4 Deficit Pulls
70-75% Clean

Bootcamp

Friday, June 23rd, 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
Shuttle Runs
Inch Worms to Push-up or Knee Push-up
Ring Row
Walking Lunges
Flutter Kicks
Strict Barbell Press Specific Warm-Up:
On Coaches Call Out 10 PVC Strict Press
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Moderate Weight Strict Press
Devil Press Specific Warm-Up:
On Coaches Call Out Single or 5 Double DB Sumo Deadlift
On Coaches Call Out Single or 5 Double DB Sumo Deadlift High Pull
On Coaches Call Out 5 Single or Double DB Snatch
Bathroom Break and Scaling Options:

Strength

Strict Barbell Press
Build to a Heavy 5 Reps in 10 Minutes
Coaches' Notes: Build Weight Each Round.

WOD

Workout Format

For time with a partner, switch every minute

Competitive

200 Wall Balls (20/14)
100 Double Db Devil Press (35/25)

Performance

200 Wall Balls (14/10)
100 Single Db Devil Press (35/25)

Lifestyle

200 Wall Balls
100 Single DB Devil Press

Notes

Coaches' Notes: Movements should be done fast and unbroken during your 1 minute of work.
Large Class Option
For Time in Teams of 4 Switch Every Minute
Pair a Works / Pair B Rests
200 Sync Jump Squats
100 Sync Burpees

Strength

Friday, June 23rd, 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
Side to Side Hops
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Swings
Upper Specific Warm-Up:
15 Band Pull Aparts
15 Floor Press
10 Single Arm Ring Row per Side
Lower Specific Warm-Up:
10 Runner Stretch to Deep Lunge per Side
15 Poliquine Steps per Side
15 TRX Squats

Strength Circuit

3 Rounds
8-12 DB Split Squat per Side
3-12 Pull-Ups
Rest 20 Seconds
8-12 KB Swings
8-15 Push-up
30-60 Second Single Arm Farmer Hold
Rest 1 Minutes

Cooldown

Single Arm Doorway Chest Stretch X 1 Minute
Arm Overhead Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side

Bootcamp

Thursday, June 22nd, 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
Mountain Climbers
Knee Push-Ups
Chin-up or Chin-up Negatives
Pvc Overhead Squat
Snatch Grip Deadlift High Pull Specific Warm-Up:
20 Seconds Cossack Squat Hold per Side
20 Seconds Ankel Stretch per Side
On Coaches Call Out 8 Pvc Snatch Grip Deadlifts
On Coaches Call Out 8 Pvc Explosvie Snatch Grip Deadlift Shrug
On Coaches Call Out 10 Pvc Snatch Grip Upright Rows
On Coaches Call Out 10 Pvc Snatch Grip Deadlift High Pulls
Toes to Bar Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Beat Swings
Kipping Knee Raises
Kipping Leg Raises
Kipping Knee to Chest
Kipping Knee to Elbows
Kipping Toes to Bar
Bathroom Break and Scaling Options:

Strength

Snatch Grip Deadlift High Pull
Every 1:15 Minutes on the Minute X 5 Rounds
Coaches' Notes: You Do Not Need to Go Heavy Here Pick a Weight You Can Hold Onto for a While but You Feel Is Tough. We Want to Improve Our Pull Technique.
Good Start Position
Solid Push off Floor
Pull Bar Into Hip
Finish Tall Pull High

WOD

Workout Format

AMRAP 20

Competitive

15 Toes to Bar
30 Alternating Lunges
60/48 Cal Row

Performance

15 Knees to Chest
30 Alternating Lunges
50/40 Cal Row

Lifestyle

15 Leg or Knee Raises
30 Lunges
4 Minute Row
Coaches' Notes: This Is a Long Workout Avoid Coming Out too Hot. Try to Go Unbroken on the Bodyweight Movements and Use the Row as an Active Recovery.
Large Class Option
In Pairs as Many Reps as Possible for 20 Minutes
20 Toes to Bar Split
30 Sync Alternating Lunges
50 Cal Row Split

Cooldown

1 Minutes per Stretch per Side
Prayer Stretch
Couch Stretch

Strength

Thursday, June 22nd, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Walking Lunges
KB Good Morning
KB Bent Over Row Right
KB Bent Over Row Left
Deadlift Specific Warm-Up:
30 Second Dead Hang
30 Seconds Hollow Hold
15 Glute Bridge
10 Romanian Deadlifts
8 Light Weight Deadlifts
5 Moderate Weight Deadlifts

Speed Deadlift

6 Sets X 3 Reps / Rest About 2 Minutes

Accessory

3 Rounds

8-10 KB Swing
8-12 Deficit Stiff Leg Deadlift
6-12 Chin-Ups
Rest 1 Minutes

General

Thursday, June 22nd, 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
Cardio of Choice
Air Squats
Db Shoulder Press
Db Bent Over Row
Lower Back Specific Warm-Up:
8 Bird-Dog Reaches per Side
30 Seconds Clam Shell Side Plank per Side
15 KB Good Morning

WOD

Workout Format

Slam Ball Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Skipping Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Wall Balls Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds

Cooldown

1 Minute per Stretch per Side
Straight Leg Calf Stretch
Couch Stretch
Crossbody Shoulder Stretch

Bootcamp

Wednesday, June 21st, 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
Single Unders
Elevated Push-Ups
Pull-Ups
Walking Lunges
Sit-Ups
Double Under Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Hops
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders, 1 Double Under
Double Unders
KB Clean and Jerk Specific Warm-Up:
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Single Hand Single KB Dead Stop Swings
On Coaches Call Out 8 Single Hand Single KB High Pulls
On Coaches Call Out 5 Single Hand Single KB Cleans
On Coaches Call Out 5 Empty Single Hand Push Press
On Coaches Call Out 5 Empty Single Hand Push Jerk
On Coaches Call Out 5 Single Hand Single KB Push Jerk
Bathroom Break and Scaling Options:

Strength

Push-ups
Every Minute on the Minute X 10 Rounds
10 Push-Ups, Add 2 Every Rounds
Coaches' Notes: Go as Long as You Can, Once Failed Go Back to the Start. Scale Movement as Needed to Do 10 Unbroken Reps Fairly Easily.

WOD

Workout Format

AMRAP 12

Competitive

150 Double Unders
12 Single KB Clean and Jerk (60/40)
30 Sit-Ups

Performance

250 Single Unders
12 Single KB Clean and Jerk (40/25)
25 Sit-Ups

Lifestyle

150 Single Unders
12 Single KB Clean and Jerk
20 Sit-Ups

Notes

Coaches' Notes: This is a fast paced workout. Do your double unders unbroken or in large sets. You should be able to go from the skipping right into your KB clean and jerks with minimal rest. Move fast on the sit-ups but they are a good time to recover your breath a bit.
Large Class Option
In Pairs as Many Reps as Possible for 14 Minutes
25 Double Unders
4 Single KB Clean and Jerks
20 Sync Sit-Ups
* Switch Each Round

Strength

Wednesday, June 21st, 2023 – Bench Press

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
High to Low Plank
Inchworms
Ring Rows
Bench Press Specific Warm-Up:
12 Band External Rotation per Side
15 Band Pull Aparts
20 Band Around Wrist No Weight Bench Press
10 Bench Press Empty Bar
8 Bench Press Light Weight

Accessory

3 Rounds
8-12 Bench Press
10-15 Skull Crusher
10-15 Bent Over DB Row
Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Crossbody Shoulder Stretch

Banded Speed Bench Press

6 Sets X 3 Reps / Rest About 2 Minutes

Strength

Wednesday, June 21st, 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
Shuttle Runs
Cobra Squats
Elevated Push-Ups
Band Rows
Upper Specific Warm-Up:
30 Second Passive Hang
30 Second Single Arm Plank Hold Right
30 Second Single Arm Plank Hold Left
10 Crush Grip Med Ball Push Outs
Lower Specific Warm-Up:
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Plate Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Back Squat
15-20 Band Kick Backs
Rest 20 Seconds
8-12 Db Incline Press
15-30 Ring Rows
Rest 1 Minutes

Cooldown

Doorway Chest Stretch X 1 Minute
Deadhang X 1 Minute
Couch Stretch X 1 Minute per Side
Pigeon Pose X 1 Minute per Side

Strength

Tuesday, June 20th, 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
Air Bike
Air Squats
DB Floor Press
DB Row
Glute Bridge
If Doing Row Specific Warm-Up:
20 Leg Swings per Side
15 KB Deadlift High Pull
30 Seconds Legs Only Row
30 Seconds Arms Only Row
If Doing Air Bike Specific Warm-Up:
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike

WOD

Workout Format

Cardio of Choice
3 Minutes On / 1 Minute Rest X 4 Rounds

Cooldown

Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side

Gymnastics

Tuesday, June 20th, 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
Air Bike
Pull-up Negatives
KB Floor Press Right
KB Floor Press Left
KB Goblet Squats
Clean Specific Warm-Up:
1 Round
20 Seconds Squat Hold
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Clean Grip Deadlift (Empty Bar)
On Coaches Call Out 8 Muscle Clean (Empty Bar)
On Coaches Call Out 8 Power Clean (Empty Bar)
On Coaches Call Out 8 Hang Power Clean (Empty Bar)
On Coaches Call Out 8 Front Squat (Empty Bar)
Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups
Handstand Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Hold on Floor
Bathroom Break and Scaling Options:

Strength

Build to a Heavy Complex in 10 Minutes
1 Power Clean + 1 Front Squat + 1 Hang Clean
Coaches' Notes: Build Weight Each Round

WOD

Workout Format

For Reps - EMOM 14

Competitive

1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest

Performance

1) Max Banded Pull-Ups
2) Max Assisted Handstand Hold
3) Rest

Lifestyle

1) Max Ring Rows
2) Max High Plank or Pike Hold
3) Rest
Coaches' Notes: This workout is to help build capacity with the upper body gymnastics movements. Push to technical failure each set. This is a good workout to have fun and try to hit a rep PR or a new skill if you don't have handstands.
Large Class Option
For Reps With a Partner Switching Every 30 Seconds X 14 Rounds Each
1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest

Bootcamp

Monday, June 19th, 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
Jumping Jacks
Walking Lunges
Push-Ups
Ring Rows
Hamstring March
Overhead Squat Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Calf Stretch Left
Calf Stretch Right
Prayer on Wall Stretch
Pvc Pass Overs
Cossack Squats
Half Squat Sots Press
Pvc Overhead Squat
Deadlift Specific Warm-Up:
20 Seconds Deadbugs
20 Seconds Glute Bridge
20 Seconds Band Lat Pull Ins
20 Seconds Empty Bar Romanian Deadlifts
On Coaches Call Out 8 Empty Bar Deadlifts
Bathroom Break and Scaling Options:

Strength

Overhead Squat
Complete Sets of 15 Reps for 10 Minutes / Rest as Needed Between Sets.
Coach Notes: Working On Technique and Stability While Squatting in the Overhead Position. You Can Build Weight Here if Form Is Good Otherwise Stick to a Moderate Weight and Work on Errors.

WOD

Workout Format

For Time (25 Min. Time Cap)

Competitive

30 Deadlift (185/135)
10 Burpee Box Jumps (24”/20”)
20 Deadlift (225/155)
20 Burpee Box Jumps (24”/20”)
10 Deadlifts (275/185)
30 Burpee Box Jumps (24”/20”)

Performance

30 Deadlift (155/115)
10 Burpee Box Step up (24”/20”)
20 Deadlift (185/135)
20 Burpee Box Step up (24”/20”)
10 Deadlifts (225/155)
30 Burpee Box Step up (24”/20”)

Lifestyle

30 Deadlift
10 Box Step-Ups
20 Deadlift
20 Box Step-Ups
10 Deadlifts
30 Box Step-Ups

Strength

Monday, June 19th, 2023 – Squat

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
Jumping Jacks
Walking Lunges
KB Deadlifts
Flutter Kicks
Back Squat Specific Warm-Up:
5 Hip Airplane per Side
15 Second Bird-Dog Hold per Side
15 Glute Bridge
10 Goblet Squat
10 Empty Bar Back Squat
8 Light Weight Back Squat

Box Squat

5 Sets X 8 Reps / Build / Rest About 2 Minutes

Accessory

3 Rounds
8-12 DB Lunges per Side
15-20 Romanian Deadlift
30-90 Sec. Single Arm Farmer Hold

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Pigeon Pose
Seated Hamstring Stretch

Strength

Monday, June 19th, 2023 – Circuit Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Cossack Squat
Elevated Push-Ups
KB Row Right
KB Row Left
KB Deadlifts
Upper Specific Warm-Up:
15 Band External Rotations
15 Y Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
8 Bottoms up KB Press
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Aeroplanes per Side
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Barbell Row
8-12 DB Bench Press
Rest 20 Seconds
8-12 DB Romanian Deadlift
8-12 Goblet Squat
30-60 Seconds Flutter Kicks
Rest 1 Minute

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

General

Sunday, June 18th, 2023 – Strict Press

General Warm-Up

2 rounds
6 Inchworms
15 Ring Rows
16 Sweeper Stretch
30 Second Hollow Hold
Push Press Specific Warm-Up:
10 Strict Press Empty Bar
15 Dip and Jump
15 Dip, Jump, and Punch Up
8 Push Press Empty Bar
8 Push Press Light Weight
5 Push Press Moderate Weight

Push Press

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

Accessory

3 Rounds
8-12 Db Bent Over Row
8-12 Db Skull Crusher
30-60 SEC. Handstand Hold
Rest 1.5 Minutes