Workouts | Raise the Bar Fitness

Strength

Saturday, April 15th, 2023 - ATS Day 49

Secondary Strength Movement

Back Squat

E3:00MOM6
Work into a heavy 2
Suggested start @ 80% Back Squat

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

C&J Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar
B) 3 sets : 2 BTN Split Jerk + 2 Tall Split Jerk w/ empty bar
B) E130MOM5: C&J
3x (1+1) @ 55-60%
2x (1+1) @ 65%
1x (1+1) @ 70%
1x (1+1) @ 75%
1x (1+1) @ 75-78%

C&J Work: Work into a heavy C&J

E1:30MOM6
Suggested start @ 80% Clean

Snatch Pull from plates

E2:00MOM4
2x @ 85%

General

Saturday, April 15th, 2023 - OLY Foundations Day 115

Warm Up - 3RNFT

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

Snatch Warm Up

A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Snatch Balance
D) 3 sets: 3 Tall Snatch w/ empty bar

Snatch Work: Snatch Doubles

E130MOM5
60-70% Snatch/Light to Moderate

Clean Warm Up

A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Slow-Mo Clean
wide stance
D) 3 sets: 3 Tall Clean w/ empty bar

Clean Work: Clean Doubles

E130MOM5
60-70% Clean/Light to Moderate

Bootcamp

Saturday, April 15th, 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

Buy-in 3000m Row
99 Thrusters (75 / 50)
198 Hang Cleans (75 / 50)
297 Burpee over Bar
Cash-out 3000m Row

Lifestyle

Buy-in 12 minute Row
99 Squats
198 Hang Cleans
297 No Push-up Burpee
Cash-out 12 minute Rowing

Bootcamp

Friday, April 14th, 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

10 Rounds - in Pairs

Competitive

20 Push-ups (split)
7 Single DB Snatch (sync) (50 / 35)
20 Pull-ups (split)
7 Single DB Thrusters (sync) (50 / 35)

Performance

20 Elevated Push-ups (split)
7 Single DB Snatch (sync) (35 / 25)
20 Jumping Pull-ups (split)
7 Single DB Thrusters (sync) (35 / 25)

Lifestyle

20 Elevated Push-ups (split)
7 Single DB Snatch (sync)
20 Ring Rows (split)
7 Single DB Thrusters (sync)

Strength

Friday, April 14th, 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

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

Strength

Thursday, April 13th, 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
8-12 Single Leg DB RDL - per side
8-12 DB Split Squat - per side
30-90 second Sandbag Carry
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes

General

Thursday, April 13th, 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

Hanging leg raises 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, April 13th, 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

AMRAP 12 min

Competitive

8 Deadlifts (205 / 145)
10 Toes-to-Bar
200 meter RUN!! :)

Performance

8 Deadlifts (155 / 110)
10 Knee Raise
200 meter RUN!! :)

Lifestyle

8 Deadlifts
200 meter RUN!! :)

Strength

Wednesday, April 12th, 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

6 sets x 5 reps building weight / rest 2 minutes

Accessory

4 Rounds
10-15 Incline DB Bench Press
20-30 Band Row
4-6 DB Windmills - per side
Rest 1.5 minutes

Strength

Wednesday, April 12th, 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 Supported DB Row
8-12 Arnold Press
Max Farmer Hold
Rest 1 minutes

Bootcamp

Wednesday, April 12th, 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

18-15-12-9

Competitive

Cal Bike
Box Jump Overs

Performance

Cal Bike
Box Step Overs

Lifestyle

45 sec Bike
Box Step-ups

General

Tuesday, April 11th, 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 15-20 minutes
1 minute work/30 second rest x 10
5 Rounds
A) Row
B) Plank
5 Rounds
A) Row
B) Wall Sit

Bootcamp

Tuesday, April 11th, 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 snatch
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 3 minute on the minute x 3 rounds

Snatch Deadlift to Power Snatch x 4 reps
Every 3 minutes on the minute x 3
Clean Deadlift to Power Clean x 4 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.

WOD

Workout Format

5 Rounds for Time

Competitive

10 Cleans (135 / 95)
10 Pull-ups

Performance

10 Cleans (105 / 70)
10 Jumping Pull-ups

Lifestyle

10 Cleans
10 Ring Rows

Strength

Monday, April 10th, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Air Squats
Squat Hold
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 Squats
8-12 Sandbag Hip Thruster
30-90 sec. Hollow Hold
Rest 1.5 minutes

Strength

Monday, April 10th, 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
16-24 Goblet Lunges
8-12 Sandbag Glute Bridge
20-30 Calf Raise
Rest 1 minute

Bootcamp

Monday, April 10th, 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

AMRAP 15

Competitive

1000m Row - Buy-in (only do once)
2 bench press (155 / 95)
15 sit-ups
*add 2 reps to bench press each round

Performance

1000m Row - Buy-in (only do once)
2 bench press (95 / 65)
15 sit-ups
*add 2 reps to bench press each round

Lifestyle

4 minute Row - Buy-in (only do once)
2 bench press
15 sit-ups
*add 2 reps to bench press each round

Strength

Saturday, April 8th, 2023 - ATS Day 48

Secondary Strength Movement

Back Squat

E2:00MOM5
2x 3s pause Back Squat + 2 Back Squat
65-70%

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

Jerk Warm Up

A) 3 sets: 5 BTN Jerk Grip Push Press w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar w/ 2s pause in catch
D) E130MOM3: 2 Split Jerk
60-70% Split Jerk/Light to Moderate

Jerk Complex

E130MOM4 2 Front Squat+ 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy

General

Saturday, April 8th, 2023 - OLY Foundations Day 114

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Plate OHS w/ light plate
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull w/ empty bar
C) 3 sets: 3 Snatch Lands w/ empty bar
Bar is overhead
D) 3 sets: 3 Tall Snatch w/ empty bar

Snatch Work

E1:30MOM5: 1 Paused Pull + 1 Snatch
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Snatch

Clean Warm Up

A) 3 sets: 5 Muscle Clean w/ empty bar
B) 3 sets: 3 Halting DL + 2 Shrug Pull + 2 High Pull
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean w/ empty bar

Clean Work

E1:30MOM5: 1 Paused Pull + 1 Clean
(2s Knee + 2s Mid-Thigh + 2s Power then shrug)
65% Clean

Bootcamp

Saturday, April 8th, 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 2

Competitive

In Teams of 2 - For Time - Split Reps
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
10 Burpees

Performance

Teams of 3 - For Time - Split Reps
10 Burpees
10 Burpees
25 Elevated Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Elevated Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Elevated Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
10 Burpees
25 Elevated Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Elevated Push-Ups
50 Lunges
10 Burpees
25 Elevated Push-Ups
10 Burpees

Bootcamp

Friday, April 7th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

AMRAP30 - In Pairs, you go, I go

Competitive

100 Air Squats
90 Push-ups
80 Sit-ups
70 Pull-ups
60 Box Jumps
50 Burpees
40 Toes to Bar
30 Chest to Bar Pull-ups
20 Burpee Box Jumps
10 Burpee Pull-up

Performance

100 Air Squats
90 Elevated Push-ups
80 Sit-ups
70 Jumping Pull-ups
60 Box Step ups
50 Burpees
40 Hanging Leg Raises
30 Jumping Chest to Bar Pull-ups
20 Bupree Box Step ups
10 Burpee Jumping Pull-up

Lifestyle

100 Air Squats
90 Elevated Push-ups
80 Sit-ups
70 Ring Rows
60 Box Step-up
50 No Push-up Burpees
40 Hanging Knee Raises
30 Jumping Pull-up
20 No Push-up Burpee Box Step-up
10 No Push-up Burpee Jumping Pull-up