Workouts | Raise the Bar Fitness

Strength

Monday, April 24th, 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 Back Squats
10-15 Single Leg Glute Bridge - per side
10-15 Supermans
Rest 1 minute

Bootcamp

Monday, April 24th, 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

WOD

Workout Format

10-9-8-7-6-5-4-3-2-1 (28 min. time cap)

Competitive

Push press (115 / 95)
Strict Pull-ups
400m Run

Performance

Push press (95 / 65)
Strict Banded Pull-ups
400m Run

Lifestyle

Push press
Ring Rows
400m Run

General

Sunday, April 23rd, 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 Push Press
8-12 Band External Rotations - per side
30-60 second Side Plank - per side
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight

Strength

Saturday, April 22nd, 2023 - ATS Day 50

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 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS w/ empty bar
B) 3 sets: 3 Snatch Grip Push Press + 2 Snatch Balance w/ empty bar
C) E130MOM5
1st set: 3 @ 55-60%
2nd set: 2 @ 65%
3rd set: 1 @ 70%
4th set: 1 @ 75%
5th set: 1 @ 75-78%

C&J Work: Work into a heavy single Snatch

6 sets: 1:00 effort + 1:00 rest
Suggested start @ 80% Snatch

Classic/Conventional Deadlift Warm Up

E130MOM5
1st set: 5 @ 55-60%
2nd set: 3 @ 65%
3rd set: 2 @ 70%
4th set: 2 @ 75%
5th set: 2 @ 80%

Deadlift Work: Work into a heavy 2 Deadlift

6 sets: 1:00 effort + 1:00 rest

Strength

Saturday, April 22nd, 2023 - OLY Foundations Day 116

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

Press/Jerk Warm up

empty bar
A) 3 sets: 5 Strict Press + 3 Push Press
B) 3 sets: 3 Push Jerk
C) 3 sets: 3 Split Jerk Balance
D) 3 sets: Tall Split Jerk w/ 2s pause in catch

Jerk Work

A) E130MOM5: 3 dip + 1 Split Jerk w/ 3s pause in catch
55-60% Split Jerk/Very Light
B) E130MOM3: 3x 3s paused dip Split Jerk
65-70% Split Jerk/Light to Moderate
C) E130MOM3: 2 Split jerk
70-75% Split Jerk/Moderate

Front Squat

E2:00MOM3
2x 5s tempo front squat + 1 Front Squat
75% Front Squat/Moderate

Bootcamp

Saturday, April 22nd, 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

10 rounds - Teams of 2 - Split Reps

Competitive

6 Devils Press (50 / 35)
40 Alternating Lunges
19 Air Squats
*with a vest (20 /14)

Performance

6 Devils Press (35 / 25)
40 Alternating Lunges
19 Air Squats

Lifestyle

6 Devils Press
40 Alternating Lunges
19 Air Squats

Strength

Friday, April 21st, 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
15-20 Front Squats
Rest 30 sec.
15-20 Pendlay Rows
Rest 30 sec.
Max Leg Raise
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 21st, 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 2.5 minute on the minute x 3 rounds
Strict Press x 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3

WOD

Workout Format

2 Rounds for Time - In Pairs -Split Reps

Competitive

30 Snatches (95 / 65)
30 Clean and Jerks (95 / 65)
30 Thrusters (95 / 65)

Performance

30 Snatches (65 / 45)
30 Clean and Jerks (65 / 45)
30 Thrusters (65 / 45)

Lifestyle

30 Snatches
30 Clean and Jerks
30 Thrusters

Strength

Thursday, April 20th, 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

4 Rounds
15-30 Band Kick Backs
8-12 Bulgarian Split Squat -per side
30-90 second Farmer Hold
Rest 1.5 minutes

Deadlift

6 sets x 5 reps building weight / rest 2 minutes

General

Thursday, April 20th, 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

20 seconds Max Sprint
Every Minute on the Minute x 15 rounds
Complete the calories you did in max 20 seconds

Bootcamp

Thursday, April 20th, 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 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

4 Rounds for Time

Competitive

50 Burpee Box Climb Overs (40 / 30)
40 KB Swings (50 / 35)
*remove 10 reps from each movement each round. Hands can touch the box.

Performance

50 Burpee Box Climb Overs (30 / 24)
40 KB Swings (35 / 25)
*remove 10 reps from each movement each round. Hands can touch the box.

Lifestyle

50 Burpee Box Climb Overs
40 Band Good Mornings
*remove 10 reps from each movement each round. Hands can touch the box.

Strength

Wednesday, April 19th, 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 DB Single Arm Row
30-90 sec. Single Arm Plank - per side
Rest 1.5 minutes

Strength

Wednesday, April 19th, 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
6-15 Band Pull-ups
6-15 Push-ups
30-90 sec. Farmer Hold
Rest 1 minutes

Bootcamp

Wednesday, April 19th, 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 2.5 minutes on the minute x 3 rounds
Bench Press x 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

Workout Format

As Many Rounds as Possible in 15 minutes

Competitive

25 Wall Balls (20 / 14)
50 Double-unders

Performance

25 Wall Balls (14 / 10)
50 Double-unders or 75 Single-unders

Lifestyle

25 Wall Balls Thrusters
50 Single-unders

General

Tuesday, April 18th, 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

2 minutes Cardio of Choice / 1 minute rest x 5 Rounds

Bootcamp

Tuesday, April 18th, 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

Snatch Deadlift to Power Snatch x 1 reps
Every 1 minutes on the minute x 9
Clean Deadlift to Power Clean x 1 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.

WOD

Workout Format

3 Rounds for Time

Competitive

50/45 cal Bike
25 Burpee Shuttle Runs

Performance

45/35 cal Bike
25 Burpee Shuttle Runs

Lifestyle

2 minutes cal Bike
25 No Push-up Burpee Shuttle Runs

Strength

Monday, April 17th, 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 Pause Back Squat
8-12 Single Leg Glute Bridge
30-90 sec. Sandbag March
Rest 1.5 minutes

Strength

Monday, April 17th, 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
6-10 Deadlifts
8-12 Pause DB Squats
8-12 TRX Cossack Squats
Rest 1 minute

Bootcamp

Monday, April 17th, 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 2.5 minute on the minute x 3 rounds
Back Squats x 8 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

22-16-10

Competitive

Front Rack Barbell Lunges (95 / 65)
Ring Dips

Performance

Front Rack Barbell Lunges (65 / 45)
Feet Assisted Ring Dips

Lifestyle

Front Rack Barbell Lunges
Push-ups - Toughest possible variation for 10 unbroken reps

General

Sunday, April 16th, 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 Push Press
8-12 Band External Rotations - per side
30-60 second Side Plank - per side
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight