Workouts | Raise the Bar Fitness

Bootcamp

Wednesday, March 29th, 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 12 reps / Building each set
*try to go a bit (2-5lbs) heavier than your last 12 reps
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

Competitive

21-18-15-12-9
Pull-ups
Push-ups
Box jumps (24 / 20)

Performance

21-18-15-12-9
Jumping Pull-ups
Elevated Push-ups
Box jumps or Step-ups

Lifestyle

21-18-15-12-9
Ring Rows
Elevated Push-ups
Box Step-ups

Strength

Wednesday, March 29th, 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
8-12 Incline DB Bench Press
15-30 Band Rows
4-6 DB Windmills - per side
Rest 1.5 minutes

Strength

Wednesday, March 29th, 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 Incline DB Bench Press
8-12 Barbell Bent Over Row
60-90 second Single Arm Farmer Carry - per side
Rest 1.5 minutes

Bootcamp

Tuesday, March 28th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Empty Bar Shoulder Rotations
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Medball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

Cleans x 10
*Treat each rep of each set as a single, this is not a barbell cycling drill. Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

For Time

Competitive

25 cal Bike or 32 cal Row
15-10-5
Cleans (135 / 95)
Burpee over Bars
25 cal Bike or 32 cal Row

Performance

25 cal Bike or 32 cal Row
15-10-5
Cleans (95 / 65)
Burpee over Bars
25 cal Bike or 32 cal Row

Lifestyle

2 minutes Row or Bike
15-10-5
Hang Cleans
Burpee over Bar
2 minutes Row or Bike

General

Tuesday, March 28th, 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/1 minute Rest
Cardio of Choice

Strength

Monday, March 27th, 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

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

Accessory

4 Rounds
6-10 Barbell Split Squat - per side
8-12 Band Glute Kick Back - per side
30-90 sec. Plank Hold
Rest 1.5 minutes

Strength

Monday, March 27th, 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 Barbell Split Squat - per side
8-12 Single Leg Glute Bridge
30-60 seconds Side Plank
Rest 1.5 minutes

Bootcamp

Monday, March 27th, 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 10 reps / build
*try to go a bit (2-5lbs) heavier than your last 10 reps
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

6 Rounds for Time

Competitive

25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)

Performance

6 rounds for time
25/20 cal Row or 20/15 cal Bike
12 thrusters (45 / 35)

Lifestyle

1.5 minute Row
12 Thrusters

General

Sunday, March 26th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Bird Dog
10 Empty Strict Press

Accessory

4 Rounds
8-10 DB Seesaw Press - per side
10-15 Rear Delt Flys
30-60 seconds Single Arm Overhead Hold - per side
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, March 25th, 2023 - ATS Day 46

Secondary Strength Movement

Back Squat

E3:00MOM5
2x 3s pause BS + 2 BS
65-70% BS/Light to Moderate

Warm Up - 2RNFT

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

Clean/Jerk Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar

C&J Work

A) E130MOM3: 3 Power Clean + 1 Split Jerk
60-65% Split Jerk/Light
B) E130MOM3: 2 Squat Clean + 1 Split Jerk
70% C&J/ Moderate
C) E130MOM3: 1 Squat Clean + 1 Split Jerk
75-80% C&J/ Moderate
Clean 5s Tempo Pull on plates
E2:00MOM3
3x
85% Clean

General

Saturday, March 25th, 2023 - OLY Foundations Day 112

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: Snatch Singles
3-3-2-2-1
60-70% Snatch/Light to Moderate

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: Clean Singles

E130MOM5
3-3-3-2-2
60-70% Clean/ Light to Moderate

Bootcamp

Saturday, March 25th, 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

In Teams of 3 - Split Reps (2 partners work at a time)

Competitive

100-80-60-40-20 Med Ball Pass Sit-up (20lbs)
70-60-50-40-30 Partner Wall Balls (14lbs)
60-50-40-30-20 Box Step-ups (sync)

Performance

100-80-60-40-20 Med Ball Pass Sit-up (14lbs)
70-60-50-40-30 Partner Wall Balls (10lbs)
60-50-40-30-20 Box Step-ups (sync)

Lifestyle

100-80-60-40-20 High Five Sit-ups
70-60-50-40-30 Air Squats
60-50-40-30-20 Lunges (sync)
*switch partners out however you like, during the sync box step-ups all partners will be working at once. If there are not enough boxes you can alternate for lunges.

Strength

Friday, March 24th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

4 Rounds
8-12 Barbell Row
8-12 Back Squats
30-90 second Side Plank
Rest 1.5 Minutes

Bootcamp

Friday, March 24th, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 Scap Pull-ups
10 DB Push Press (light)
10 Negative Push-ups
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12 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

For Time, In Pairs (you go- I go)

Competitive

40 Burpees
60 Pull-ups
80 Wall Balls (20/14)
100 Single Arm DB Snatches (50/35)
120 Ab Mat Sit-ups
140 Double Unders

Performance

40 Burpees
60 Jumping Pull-ups
80 Wall Balls (14/10)
100 Single Arm DB Snatches (35/25)
120 Ab Mat Sit-ups
170 Single Unders

Lifestyle

40 No Push-up Burpees
60 Ring Rows
80 Air Squats
100 Single Arm DB Ground to Overhead
120 Sit-ups
140 Single Unders or Line Hops

Strength

Thursday, March 23rd, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

4 Rounds
6-10 Romanian Deadlifts
8-12 Goblet Squats
30-60 second Rack Pull Hold
Rest 1.5 minutes

Deadlift

8 sets x 2 reps building weight / rest 2 minutes

General

Thursday, March 23rd, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
30 second Planks

Cardio Circuit

20 minutes
2 minutes of Work / 2 minutes Rest
Alternate Cardio Equipment

Bootcamp

Thursday, March 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Hanging or Lying Knee Raise
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

AMRAP - 12 minutes

Competitive

8 deadlifts (205/145)
10 toes to bar
200m row or 10 cal bike

Performance

8 Deadlifts (160/115)
10 Leg Raises or Knees to Chest/Elbows
200m Row or 10 cal Bike

Lifestyle

8 Deadlifts
10 Lying Leg Raises or Hanging Knees Raise
200m Row or 10 cal Bike

Strength

Wednesday, March 22nd, 2023 – Bench Press

General Warm-Up

3 Rounds
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Bench Press
8-12 DB Single Arm Row - per side
Rest 1.5 minutes

Strength

Wednesday, March 22nd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Band Pull Apart
c) Band Overhead Press
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 DB Row- per side
60-90 second Sandbag Hug Walk
Rest 1.5 minutes

Bootcamp

Wednesday, March 22nd, 2023 - Bootcamp

General Warm-Up

2 Rounds
10 cal Row, Bike, or Ski
12 Negative Push-up
12 Air Squats
8 Med ball Chest Pass to Wall
12 Med Ball Thrusters

Strength

Bench Press
Every 2.5 minutes on the minute x 3 rounds
Bench Press x 12 reps / Building each set
*try to go a bit (2-5lbs) heavier than your last 12 reps
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries

WOD

Workout Format

AMRAP 15 minutes

Competitive

20 Wall Balls (20/14)
20 cal Row or 15 cal Bike

Performance

20 Wall Balls (14/10)
20 cal Row or 15 cal Bike

Lifestyle

20 Wall Balls
90 seconds Row or Bike