Workouts | Raise the Bar Fitness

Bootcamp

Saturday, June 17th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Skips or Double Unders
Inchworm to Downward Dog
Assisted Squats
Push-up Negatives
Leg Raises

WOD

Workout Format

For Time, In Pairs - Split Reps

Competitive

30 Clean-And-Jerks (135/95)
1 Mile Run
40 Pull-Ups
1 Mile Run
100 Burpees

Performance

30 Clean-And-Jerks (95/65)
1 Mile Run
40 Jumping Pull-Ups
1 Mile Run
100 Burpees

Lifestyle

30 Clean-And-Jerks
1 Mile Run
40 Ring Rows
1 Mile Run
100 Elevated Burpees

Strength

Saturday, June 17th, 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

C&J Warm Up

A) 3 sets: 3 High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E2:30MOM5
Snatch Complex
1 Snatch Pull + 1 High-Hang + 1 Low-Hang Snatch + 1 OHS
60-75% Snatch

C&J Work

E2:30MOM5
C&J Complex
1 Clean Pull + 1 Clean + 1 Front Squat + 1 Split Jerk
60-75% C&J

General

Saturday, June 17th 2023 - OLY Foundations Day 124

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

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 No-Feet Clean
w/ 50% Clean

OHS Warm Up

A) 3 sets: 2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Balance + 2 OHS
w/ empty bar

Clean Work

E130MOM5:
3 Dip Squat Clean
60 -> 65 -> 70 -> 75% x 2 sets

OHS Work

E2:00MOM4
Athlete can snatch + OHS or take OHS from rig
5 @ 55-60%
5 @ 60-65%
3 @ 70%
3 @75%
% Snatch/OHS

Bootcamp

Friday, June 16th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Pvc Split Jerk
Push-up Negatives
Scap Pull-Ups
Alternating Lunges

Strength

Every 1:30 Minutes on the Minute X 5 Rounds
3 Split Jerk
Coach Notes: All Sets Should Be Done at the Same Weight. No More Than 80% 1RM

WOD

Workout Format

For Time - In Pairs

Competitive

2 Rounds
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (50/35)
30 Lunges
30 Toes to Bar
30 Push Presses (45/35)
30 KB Deadlifts (50/35)
30 Wall Ball Shots (20/14)
30 Burpees
30 Double-Unders

Performance

2 Rounds
30 Box Jumps (24/20)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/25)
30 Lunges
30 Knees Raises
30 Push Presses (45/35)
30 KB Deadlift (35/25)
30 Wall Ball Shots (20/14)
30 Burpees
50 Single Unders

Lifestyle

2 Rounds
30 Box Step Overs
30 Ring Rows
30 Kettlebell Swings
30 Lunges
30 Knees Raises
30 Push Presses
30 KB Deadlift
30 Wall Ball Shots
30 No Push-up Burpees
50 Single Unders

Strength

Friday, June 16th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up: (5 Minutes)
8 Shoulder Car’s per Side
15 Med Ball Press Outs
10 Single Arm Ring Row per Side
Lower Specific Warm-Up: (5 Minutes)
10 Runner Stretch to Deep Lunge per Side
15 KB Deadlift

Strength Circuit

3 Rounds
8-12 Barbell Row
8-12 Barbell Stiff Leg Deadlift
Rest 20 Seconds
8-12 Goblet Squat
8-12 Crush Grip Floor Press
10-15 Supine Knees to Chest
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 15th, 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 1 Rounds
Jumping Jacks
Ring Rows
Cossack Squats
Inchworm to Push-up
Glute Bridge
Double Under Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Single Tap Penguin Jumps
Single Unders
Double Tap Penguin Jumps
3 Single Unders 1 Double Under
Double Unders
Deadlift Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest
Deadbugs
Glute Bridge
15 Seconds per Side Bird-Dog Hold
Romanian Deadlifts (Empty Bar)
Deadlift (With Weight)
Bathroom Break and Scaling Options:

Strength

Every 2 Minutes on the Minute X 5 Rounds
3 Deadlift
Coach Notes: Build Weight Each Round.

WOD

Workout Format

In 4 Minutes / Rest 2 Minutes Between Rounds X 4 Rounds

Competitive

400M Run
250M Row or 15 Cals Air Bike
Max Double Unders
Coach Notes: This Is Cardio, We Are Move Steady but Quickly. You Shouldn’t Be So Tired by the Time You Get to Doubles You Can’t Do a Big Set.

Performance

400M Run
200M Row or 10 Cals Air Bike
Max Double Unders or Single Unders

Lifestyle

2 Minute Run
1 Minute Row or Air Bike
1 Minute Max Single Unders

Strength

Thursday, June 15th, 2023 – Deadlift

General Warm-Up

15 Elevated Push-Ups
15 Ring Rows
16 Walking Lunges
30 Second Superman Hold
Deadlift Specific Warm-Up:
30 Second Dead Hang
12 Deadbugs
15 Glute Bridge
15 Seconds per Side Bird Dog Hold
10 Romanian Deadlifts

Deadlift

5 Sets X 8 Reps / Build / Rest 2 Minutes

Accessory

3 Rounds

8-12 Single Leg KB Deadlift
10-20 Band Hamstring Curl
8-12 Barbell Row
Rest 1.5 Minutes

Strength

Thursday, June 15th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
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
Walking Lunges
Floor Press
Ring Row
Goblet Db Rdl
If Doing Run Specific Warm-Up: (5 Minutes)
50 Ft Lengths Skipping A’s
50 Ft Lengths Butt Kickers
50 Ft Punter Kicks
20 Leg Swings per Side
20 Cross Body Arm Swings
If Doing Row Specific Warm-Up: (5 Minutes)
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: (5 Minutes)
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike

WOD

Workout Format

2 Minutes Cardio of Choice
2 Minutes Rest
3 Minutes Cardio of Choice
2.5 Minutes Rest
4 Minutes Cardio of Choice

Cooldown

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

Bootcamp

Wednesday, June 14th, 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
5 DB Bench Press
Coach Notes: Build Weight Each Round.

WOD

Workout Format

3 Rounds for Time (12 minute time cap)

Competitive

50/40 Cal Air Bike
33 Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

Performance

40/30 Cal Air Bike
33 Elevated Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

Lifestyle

3.5 Minute Air Bike
20 Elevated Push-Ups
Coach Notes: Be Carful of Pacing Starting on the Bike, Break the Push-Ups Into Managable Sets So You Don’t Hit True Failure. Keep Breaks Short.

Strength

Wednesday, June 14th, 2023 – Bench Press

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Skipping
Elevated Push-up
Ring Rows
Bench Press Specific Warm-Up:
20 Prone Swimmers
20 Prone T Raise
20 Prone Overhead Raise
20 Band Around Wrist No Weight Bench Press
8 Bench Press Empty Bar
8 Bench Press Light Weight
5 Bench Press Moderate Weight

Secondary Strength Movement

Bench Press

5 Sets X 4 Reps / Rest 2 Minutes / Build

Accessory

3 Rounds
8-12 Bench Press
10-30 Band Lat Pull Down
8-15 Db JM Press
Rest 1 Minute

Strength

Wednesday, June 14th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Cossack Squats
Elevated Push-Ups
Band Rows
Long Jump
Upper Specific Warm-Up: (5 Minutes)
15 A-T-Y Band Pull
10 Scapular Push-Ups
10 Scapular Pull-Ups
5 Negative Pull-Ups
Lower Specific Warm-Up: (5 Minutes)
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Cobra Air Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Db Front Squats
15-20 Db Glute Bridge
Rest 20 Seconds
8-12 Db Overhead Press
8-12 Single Arm Db Row per Side
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

Bootcamp

Tuesday, June 13th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 2 Rounds
Jumping Jacks
Pvc Pass Overs
Dead Hang
Scap Pull-Ups
Pull-up Negatives
Band Good Morning

Strength

For Quality (Time Cap. 10 Minutes)
30 Strict Pull-Ups
Coach Notes: Perform the Pull-Ups in Big Sets. Rest No More Than 60 Seconds Between Sets. Scale the Movement or Use Assistance as Needed So You Can Do At least One Set of 10 Unbroken.

WOD

Workout Format

3 Rounds - 15 minute Time Cap

Competitive

400M Run
21 Sumo KB High Pull
12 Toes to Bar

Performance

400M Run
21 Sumo KB High Pull
12 Leg Raises

Lifestyle

200M Run
21 Sumo KB High Pull
12 Knee Raises

General

Tuesday, June 13th, 2023 – Circuit Class

General Warm-Up

Chalk Talk: (3 Minutes)
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
Wall Sit
Knee Push-up
Db Row
Glute Bridge
Run Specific Warm-Up: (5 Minutes)
50 Ft Lengths Skipping A’s
50 Ft Lengths Butt Kickers
50 Ft Punter Kicks
20 Leg Swings per Side
20 Cross Body Arm Swings
200M Run

WOD

Workout Format

1KM Run / Rest 3 Minutes
500M Run / Rest 2 Minute
250M Run

Bootcamp

Monday, June 12th, 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
Skipping
Push-ups
Air Squat
Pull-up Negatives
Sumo Banded Good Mornings
Db Snatch Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Db Sumo Deadlift
Db Sumo Deadlift High Pull
Db Snatch
Db Overhead Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Half Kneeling Db Windmill Right
Half Kneeling Db Windmill Left
Db Overhead Quarter Squat Right
Db Overhead Quarter Squat Left
Db Overhead Half Squat Right
Db Overhead Half Squat Left
Db Overhead Squat Right
Db Overhead Squat Left
Goblet Jump Squat Specific Warm-Up:
30 Seconds Work / 5 Seconds Rest X 1 Rounds
Quarter Jump Squats
Air Jump Squats
Goblet Jump Squat
Bathroom Break and Scaling Options:

Strength

Back Squat
Every 1:15 Minutes on the Minute X 5 Rounds
6 Goblet Jump Squat
Coach Notes: Jump as High as You Can. All Sets Should Be Done at the Same Weight, Adjust Weight as Needed to Challenge Yourself.

WOD

Workout Format

21-15-9 (8 minute time cap)

Competitive

Db Snatch (35/20)
Single Arm DB Overhead Squat

Performance

Db Snatch (35/20)
Single Arm DB Front Squat

Lifestyle

Db Snatch
Goblet Squat

Strength

Monday, June 12th, 2023 – Squat

General Warm-Up

Chalk Talk: Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 rounds
30 Seconds Work / 5 Seconds Rest
Alternating Lunges
Air Squats
Band Pull Apart
Sumo Banded Good Mornings
Superman Hold
Back Squat Specific Warm-Up:
15 Legs Swings per Side
30 second calf stretch
30 second couch stretch
12 Plate Pause Squats
12 One and a Quarter Squats
8 Back Squats Empty Bar
8 Back Squats Light Weight
5 Back Squats Moderate Weight

Secondary Strength Movement

Back Squat

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

Accessory

3 Rounds
8-12 Db Front Rack Step-Ups
8-12 Sumo KB Deadlifts
30-60 SEC. Plank

Strength

Monday, June 12th, 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
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up:
15 Prone Swimmers
15 Prone T Raises
15 Prone Front Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Airplanes per Side
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
10-15 Push-Ups
8-12 Db Bent Over Row
Rest 20 Seconds
8-12 Db Split Squat per Side
8-12 Kickstand Db Rdl
10-15 Turkish Sit-up
Rest 1 Minutes

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 11th, 2023 – Strict Press

General Warm-Up

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

Strict Press

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

Accessory

3 Rounds
8-12 Barbell Row
8-12 Floor Press
2 Turkish Get UPS per Side
Rest 1.5 minutes

Bootcamp

Saturday, June 10th, 2023 - Bootcamp

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 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

100 Deadlifts (Split) (210/160)
Every Minute on the Minute
8 Sync 25FT Shuttle Runs

Performance

100 Deadlifts (Split) (175/135)
Every Minute on the Minute
8 Sync 25FT Shuttle Runs

Lifestyle

100 Deadlifts (Split)
Every Minute on the Minute
30 Seconds Shuttle Runs

Strength

Saturday, June 10th, 2023 - ATS Day 56

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 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar

C&J Warm Up

A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E130MOM4
Snatch Doubles
60-70% Snatch/Light to Moderate
E130MOM4
Snatch Singles
1st set 75%
2nd set 80%
3rd set 82-85%
4th Set 88-90%
% of Snatch

C&J Work

E1:30MOM4
C&J Doubles
2x (1 Clean + 1 Split Jerk)
60-70% Clean/Light to Moderate
E130MOM 4
C&J Singles
1 Clean + 1 Spit Jerk
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 90%
% of C&J

General

Saturday, June 10th 2023 - OLY Foundations Day 123

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
w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in catch + 3 OHS
w/ empty bar
C) 3 sets: 3 No-Feet Snatch
w/ 50% Snatch

Clean Warm Up

A) 3 sets: 5 Muscle Clean + 5FS
w/ empty bar
B) 3 sets: 3 No-Feet Clean
w/ 50% Clean

Snatch Work

E130MOM5: 1 Dip Power Snatch with 3s pause in catch + 1 Dip Squat Snatch
60% Snatch/Light

Clean Work

E130MOM5: 1 Dip Power Clean w/ 3s pause in catch + 1 Squat Clean
60% Clean/Light