Workouts | Raise the Bar Fitness

General

Sunday, May 7th, 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

Strict Press

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

Accessory

4 Rounds
8-12 Strict Press with 3 second eccentric
6-12 Pull-ups
Rest 1.5 minutes

Bootcamp

Saturday, May 6th, 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

For Time - In Pairs

Competitive

66 Deadlifts (135 / 95)
66 Box Jumps (24 / 20)
66 Kettlebell Swings (50 / 35)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (95 / 65)
66 Wall Ball Shots (20 / 14)
66 Burpees
66 Double-unders

Performance

66 Deadlifts (95 / 65)
66 Box Step-ups (24 / 20)
66 Kettlebell Swings (35 / 25)
66 Leg Raises
66 Sit-Ups
66 Pull-Ups
66 Thrusters (65 / 45)
66 Wall Ball Shots (14 / 10)
66 Burpees
66 Single-unders

Lifestyle

66 Deadlifts
66 Box Step Ups
66 Kettlebell Swings
66 Knees Raises
66 Sit-Ups
66 Ring Rows
66 Thrusters
66 Wall Ball Shots
66 Burpees
66 Single-unders

Strength

Saturday, May 6th, 2023 - ATS Day 51

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

empty bar
A) 3 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS
B) 3 sets: 3 Snatch Grip Push Press + 3 Snatch Balance
C) 3 sets: 1 TNG Snatch Deadlift + 1 High Pull + 1 Power Snatch
w/ 50% Snatch/Light

Snatch Complex

E2:00MOM4 (8 mins)
Work into a heavy complex of one of the below complexes.
Option 1:
1 Snatch DL + 1 Snatch + 1 Hang Snatch
Option 2:
1 Snatch DL + 1 Snatch + 1 Snatch Balance + 1 OHS
*Athletes must perform a Touch n Go/TNG pattern between the DL and Snatch.
*Athletes must hang onto the bar through the entire complex.

Strength

Saturday, May 6th, 2023 - OLY Foundations Day 118

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 + 2 Snatch Balance + 3 OHS
w/ empty bar
B) 3 sets: 3 TNG Snatch Deadlift
w/ 50% Snatch
C) 3 sets: 2 No-Feet Snatch
w/ 50% Snatch

Snatch Work: Snatch Cycling Skill work

E130MOM3: 3 Hang Snatch
55-60% Snatch/Light
E130MOM3: 3 Snatch
60% Snatch/Light
E130MOM3: 1 Snatch + 1 Hang Snatch
65% Snatch/Light

Clean Halting Deadlift

E2:00MOM4
4x @ 70% Clean/Moderate

Bootcamp

Friday, May 5th, 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 minute on the minute x 5 rounds
Strict Press x 5 reps / build
Strict Pull-ups / Band Pull-ups x 8 Reps
EMOM x 3

WOD

Workout Format

For Time in Pairs - 16 minute Time Cap

Competitive

30 Box Jump Overs (split)
10 Rounds (split rounds)
10/7 cal Bike
6 Double DB Devil Press (35 / 20)
30 Box Jump Overs (split)

Performance

30 Box Step Overs (split)
10 Rounds (split rounds)
8/6 cal Bike
6 Double DB Devil Press (25 /10)
30 Box Step Overs (split)

Lifestyle

30 Box Step Overs (split)
10 Rounds (split rounds)
20 sec. Bike
6 Double DB Devil Press
30 Box Step Overs (split)

Strength

Friday, May 5th, 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 Squat
30-90 sec Side Plank
Rest 1.5 minutes

Bootcamp

Thursday, May 4, 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 minutes on the minute x 5 rounds
Deadlift x 5 reps / build each round

WOD

Workout Format

For Time - 22 minute Time Cap

Competitive

21-15-9-21
Deadlift (185 / 125)
3 Walk Walk
REST 1:1
15-9-6-15
Deadlift (225 / 155)
3 Wall Walks
*Don't do a wall walk after the last round of 21 and 15

Performance

21-15-9-21
Deadlift (145 / 100)
3 Two-step Walk Walk
REST 1:1
15-9-6-15
Deadlift (170 / 120)
3 Two-step Wall Walks
*Don't do a wall walk after the last round of 21 and 15

Lifestyle

21-15-9-21
Deadlift
3 Inch Worm
REST 1:1
15-9-6-15
Deadlift
3 Inch Worm
*Don't do a wall walk after the last round of 21 and 15

Strength

Thursday, May 4th, 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

Deadlift

6 sets x 5 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Deadlift with pause at the knee
10-15 Band Glute Bridge
30-90 second Sandbag Hug
Rest 1.5 minutes

General

Thursday, May 4th, 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

WOD

Workout Format

Slam Ball 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

Wednesday, May 3rd, 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 5 reps / Building each set
DB Bent Over Row x 8 reps
EMOM x 3

WOD

Workout Format

For Time - 12 minute Time Cap

Competitive

9 Double DB Clean Thrusters (35 / 25)
9 Strict Pull-ups
15 Double DB Thrusters
15 Chest to Bar Pull-ups
21 Double DB Push Press
21 Pull-ups

Performance

9 Double DB Clean Thrusters (25 / 15)
9 Band Strict Pull-ups
15 Double DB Thrusters
15 Jumping Pull-ups
21 Double DB Push Press
21 Ring Rows

Lifestyle

9 Double DB Clean Thrusters (35 / 25)
9 Ring Rows
15 Double DB Thrusters
15 Ring Rows
21 Double DB Push Press
21 Ring Rows

Strength

Wednesday, May 3rd, 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 Dumbbell Bent Over Row
30-90 sec. Hollow Hold
Rest 1.5 minutes

Strength

Wednesday, May 3rd, 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 Press
8-12 Single Arm DB Row - per side
30-60 sec. Palof Hold - per side
Rest 1 minutes

Bootcamp

Tuesday, May 2nd, 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
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 1 minute on the minute x 9 rounds

Pause at the knee Snatch x 2 reps
Every 1 minutes on the minute x 9
Pause at the knee Clean x 2 reps
*1 to 2 second pause - focus on good position

WOD

Workout Format

5 rounds For Time - 14 min. time cap

Competitive

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 95-105-115-125-135)
(F: 55-65-75-85-95)

Performance

3 Snatches (ascending weight posted below)
30 Sit-ups
300m Row
(M: 65-75-85-95-105)
(F: 35-45-55-65-75)

Lifestyle

3 Snatches (45 / 35)
30 Sit-ups
1 minute Row

General

Tuesday, May 2nd, 2023 – Circuit Class

General Warm-Up

As many Quality Rounds as Possible in 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

WOD

Workout Format

Every minute Max Reps for 17 minutes
1) cal Bike
2) Slam Balls
3) Skips
4) Squat Jumps
5) Plank Outs
6) Rest

Bootcamp

Monday, May 1st, 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
Barbell Split Squat
EMOM x 3 Rounds
6 per side

WOD

Workout Format

4 Rounds - 15 minute Time Cap

Competitive

10 Box Jump Overs (24 / 20)
10 Single DB Snatches (50 / 35)
10/7 cal Air Bike
Rest 2 minutes

Performance

10 Box Jump Overs (20 / 14)
10 Single DB Snatches (35 / 25)
8/6 cal Air Bike
Rest 2 minutes

Lifestyle

10 Box Step Overs
10 Single DB Snatches
30 second Air Bike
Rest 2 minutes

Strength

Monday, May 1st, 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

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

Accessory

4 Rounds
8-12 Pause Back Squat
15-30 Glute Bridge
Rest 1.5 minutes

Strength

Monday, May 1st, 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 Split Squats
10-15 Band Glute Kick Backs
30-60 sec. Wall Sit
Rest 1 minute

General

Sunday, April 30th, 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

Strict Press

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

Accessory

4 Rounds
8-12 DB Lateral Raise
8-15 Band Pull-aparts
30-60 sec. Side Plank Clam Shell - per side
Rest 1.5 minutes

Bootcamp

Saturday, April 29th, 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

For Time - In Pairs - 40 minute Time Cap

Competitive

2000m Row
100 Thrusters (75 / 55)
1500m Run (together)
100 Push-ups
2000m Row

Performance

2000m Row
100 Thrusters (45/35)
1500m Run (Together)
100 Elevated Push-ups
2000m Row

Lifestyle

2000m Row
100 Thrusters
1500m Run (Together)
100 Elevated Push-ups
2000m Row

Strength

Saturday, April 29th, 2023 - OLY Foundations Day 117

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

Snatch Warm Up

empty bar
A) 3 sets: 5 Muscle Snatch + 3 OHS
B) 3 sets: 3 Tempo Snatch Pull
2s Below Knee + 2s Above knee + 2s Mid + 2s Power
C) 3 sets: 2 Dip Power Snatch

Snatch Halting Deadlift

E2:00MOM4
4x
75% Snatch
3 Front Squat + 2 Back Squat
E3:00MOM3
80% Front Squat

Snatch Work: Tempo Snatch

E130MOM5: 3x (5s pull then snatch)
60% Snatch/Light