Workouts | Raise the Bar Fitness

Strength

Saturday, July 1st, 2023 - ATS Day 58

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

C&J Warm Up

A) 3 sets: 3 Strict Press in Split + 3 Jerk Balance + 3 Tall Split Jerk
B) 3 sets: 3 Dip Clean High Pull + 3 Tall Clean + 3 Front Squat

C&J Work

A) E1:30MOM5
3 No-Feet Clean
50% Clean/Very Light
*Feet start wider/OHS footwork
B) E2:00MOM5
2 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Clean (Below Knee) + 1 Clean + 1 Split Jerk
60-70% C&J
C) Clean Pull Work
E2:00MOM4: 4 Deficit Pulls
70-75% Clean

Strength

Thursday, June 1st, 2023 – Deadlift

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Deadbug
Cat Cow
Band Pull Aparts
Empty Bar Good Morning
Empty Bar Deadlift

Deadlift

10 Sets X 1 Reps Building Weight / Rest 2 Minutes

Accessory

3 Rounds
8-12 Good Mornings
8-12 Chin-up
30-60 Sec. Farmer Hold
Rest 1.5 Minutes

General

Thursday, June 1st, 2023 – Circuit Class

General Warm-Up

30 Seconds Work / 10 Seconds Rest X 3 Rounds
Shuttle Runs
Walking Calf Raise
Bird Dogs
Inchworms
Ring Row Twist Right
Ring Row Twist Left

WOD

Workout Format

Slam Ball Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Mountain Climbers Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds
Rest 2 Minutes
Plate Toe Taps Tabata
20 Seconds On / 10 Seconds Rest X 8 Rounds

Bootcamp

Wednesday, May 31st, 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
Bench Press X 3 Reps / Build

WOD

Workout Format

4 Rounds for Time (20 Min. Time Cap)

Competitive

600M Run
30 Leg Raises

Performance

600M Run
30 Knee Raises

Lifestyle

400M Run
30 Knee Raises

Strength

Wednesday, May 31st, 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 / Rest 2 Minutes / Build
* If you know your 1RM, you should be around 60%

Accessory

3 Rounds
8-12 Incline DB Bench Press
6-12 Pull-up
8-20 Close Grip Push-Ups
Rest 1 Minute

Strength

Wednesday, May 31st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Shuttle Runs
PVC Pass Throughs
Dead Hang
Ring Row
Empty Hand Windmills

Strength Circuit

4 Rounds
6-12 Deficit Push-up
8-12 Single Arm DB Row per Side
8-20 DB Skull Crushers
8-20 DB Bicep Curls
Rest 1.5 Minute

Bootcamp

Tuesday, May 30th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 1 round
Hang Snatch Grip Dip and Drive
Hang Snatch Grip High Pull
Muscle Snatch
Power Snatch
Overhead Squat
30 seconds work / 10 seconds rest / 1 round
Hang Clean Grip Dip and Drive
Hang Clean Grip High Pull
Muscle Clean
Power Clean
Front Squat
Clean Demo / Practice / Form Checks

Strength

EMOM x 10 rounds
Snatch High Pull to Hang Snatch x 2
EMOM x 10 rounds
Clean Deadlift to Hang Clean x 2 reps
Every 30 sec. x 15 rounds
Push Jerk x 1 reps

WOD

Workout Format

For Time - 6 minute Time Cap

Competitive

21-15-9-6
Row Cals
Ring Dips

Performance

21-15-9-6
Row Cals
Foot Assisted Ring Dips or Push-ups

Lifestyle

1.5 min Row
21 Elevated Push-ups
1 min Row
15 Elevated Push-ups
30 sec Row
9 Elevated Push-ups
20 sec Row
6 Elevated Push-ups

General

Tuesday, May 30th, 2023 – Circuit Class

General Warm-Up

30 seconds Work / 10 seconds Rest x 3 Rounds
Shuttle Runs
Walking Calf Raise
Cat Cows
Bird Dogs
Ring Row Twist Right
Ring Row Twist Left

WOD

Workout Format

2 Minutes Cardio
2 Minutes Rest
3 Minutes Cardio
2.5 Minutes Rest
4 Minutes Cardio

Bootcamp

Monday, May 29th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings

Strength

Back Squat
Every 2 Minutes on the Minute x 5 rounds
Back Squat x 3 reps / build
Farmer Hold
30 sec on / 30 sec rest x 5 rounds

WOD

Workout Format

4 Rounds for Time (13 min. time cap)

Competitive

5 Goblet Squats (75/55)
10 Single DB Front Rack Lunges (75/55)
15 Step Overs (24/20)

Performance

5 Goblet Squats (50/35)
10 Single DB Front Rack Lunges (50/35)
15 Step Overs (24/20)

Lifestyle

5 Goblet Squats
10 Single DB Front Rack Lunges
15 Step Overs

Strength

Monday, May 29th, 2023 – Squat

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Bodyweight Squat Hold
Sweeper Stretch
Deadbug
Glute Bridge
Empty Bar Squat Hold

Front Squat

5 sets x 8 reps / build / rest 2 mins

Accessory

3 Rounds (if time)
8-12 DB Step-ups per Side
10-15 Single Leg Glute Bridge per Side
30-60 sec. Single Arm Farmer Carries per Side

Strength

Monday, May 29th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Skip
Plate Squat Hold
Plate Good Morning
Deadbug
Glute Bridge

Strength Circuit

4 Rounds
8-12 Pause Goblet Squats
8-12 BOSU Ball Glute Bridge
30-60 sec. Side Plank Hold per Side
Rest 1.5 minutes

Strength

Sunday, May 28th, 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

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

Accessory

3 Rounds
8-12 Close Grip DB Bench Press
10-15 Ring Rows
30-60 second Double Overhead KB Hold
Rest 1.5 minutes

Bootcamp

Saturday, May 27th, 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

30 Rounds For Time - in pairs

Competitive

5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (150/115 )

Performance

5 Wall Ball Shots (14 / 10)
3 Hand Release Push-Ups
1 Power Clean (125 / 95)

Lifestyle

5 Wall Ball Shots (20/14)
3 Elevated Push-Ups
1 Power Clean

Strength

Saturday, May 27th, 2023 - ATS Day 54

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 + 3OHS
w/ empty bar
B) 3 sets : 3 Tall High Pull + 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Hang (Above-Knee) Snatch
55-60% Snatch

Clean 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 Hang (Above Knee) Clean
55-60% Clean

Clean Deadlift

E2:00MOM4
3x 80% Clean

Snatch Work

E130MOM5
3 Yo-Yo Pull (Below Knee to Hip) + 1 Floating Snatch (Below Knee)
65-70% Snatch/Light to Moderate

Clean Work

E1:30MOM5
3 Yo-Yo Clean (Below Knee to Hip) + 1 Floating Clean (Below Knee)
65-70% Clean/Light to Moderate

General

Saturday, May 27th, 2023 - OLY Foundations Day 121

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

Snatch Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Snatch with 3s pause in catch
55-60% Snatch/Very Light

Clean Work

E130MOM5: 2x 5s Tempo/Slow Pull + 1 Power Clean w/ 3s pause in catch
55-60% Clean/Very Light

Bootcamp

Friday, May 26th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest x 2 rounds
Skip
PVC Pass -throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Strict Pull-ups or Banded Strict Pull-ups x 6
EMOM x 4

WOD

Workout Format

In Teams of 3 - For Time - 17 minute Time Cap

Competitive

Partner A
Hollow Hold
Partner B
Double DB Farmer Hold (70 / 50)
Partner C
18 rounds
10 Burpees
*Switch Every Round

Performance

Partner A
Arms on Thigh - Hollow Hold
Partner B
Double DB Farmer Hold (50 / 35)
Partner C
18 rounds
10 Burpees
*Switch Every Round

Lifestyle

Partner A
Leg Raise Hold
Partner B
Double DB Farmer Hold
Partner C
18 rounds
10 No Push-up Burpees
*Switch Every Round

Strength

Friday, May 26th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b) Alternating Lunges
c) Dead Hang
d) Ring Rows
e) Deadbugs
f) Inchworms

Strength Circuit

4 rounds
8-12 Barbell Stiff Leg Deadlifts
8-12 DB Bench Press
60-120 second Palof Hold - per side
Rest 1.5 minutes

Bootcamp

Thursday, May 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Shuttle Runs
Bodyweight Squat Hold
Band Good Morning
Scap Pull-ups
Long Jump
Deadlift Demo / Practice / Form Checks

Strength

High Hang Snatch to Snatch
Every 1.5 minute on the minute x 7 rounds
High Hang Snatch to Snatch x 2 reps
Deadlift
Every 2 minutes on the minute x 5 rounds
Deadlift x 3 reps / build each round

WOD

Workout Format

AMRAP - 6 minutes

Competitive

32 Double Unders
16 KB Swings (70 / 50)

Performance

54 Single Unders
16 KB Swings (50 / 35)

Lifestyle

54 Single Unders
16 KB Swings

Strength

Thursday, May 25th, 2023 – Deadlift

General Warm-Up

30 seconds work/10 seconds rest x 3 Rounds
Deadbug
Cat Cow
Band Pull-aparts
Empty Bar Good Morning
Empty Bar Deadlift

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Bosu Ball Barbell Glute Bridge
8-12 CSingle Arm KB Row - per side
30 - 60 second Front Rack DB Hold
Rest 1.5 minutes

General

Thursday, May 25th, 2023 – Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 3 rounds
Shuttle Runs
Cat Cow
Deadbugs
Bird Dogs
High Plank Shoulder Taps
Glute Bridge

WOD

Workout Format

Slam Ball Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Mountain Climber Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Plate Toe Taps Tabata
20 seconds on / 10 seconds rest x 8 rounds