Workouts | Raise the Bar Fitness

Strength

Thursday, February 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

3 Rounds
30-60 second Farmer Hold
15-20 Band Hamstring Curls
30-60 second Zercher Hold
Rest 1.5 minutes

Deadlift

6 sets x 3 reps building weight / rest 2 minutes

Strength

Thursday, February 23rd, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Med Ball Good Mornings
16 Med Ball Press

Cardio Circuit

6 Rounds
2 minutes On / 1 minutes off
5 Med Ball Deadlifts
5 Med Ball Overhead Press
Max Cardio of Choice

Bootcamp

Thursday, February 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Pull-up Negatives
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Competitive

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring or Bar Muscle-up
3 Burpee Box Jump Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
10 / 8 Cal Bike or 15 / 10 Cal Row
Max Pull-ups

Performance

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring Row or Foot Assisted Ring Dip
3 Burpee Box Jump Overs or Step Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
8 / 6 Cal Bike or 10 / 8 Cal Row
Max Jumping Pull-ups

Lifestyle

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Man Maker
3 Ring Assisted Squat Hops
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
30 second Bike or Row
Max Ring Rows

Strength

Wednesday, February 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

8 sets x 3 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Bench Press
8-12 Plate Tricep Extensions
Rest 1 minute

Strength

Wednesday, February 22nd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
8-12 DB Split Squat - per side
10-15 DB Bent Over Row
Max Plank
Rest 1 minute

Bootcamp

Wednesday, February 22nd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
Hanging Hollow Hold
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

As Many Rounds as Possible in 20 minutes

Competitive

30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (100 / 50)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (50 / 35)

Performance

30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (50 / 40)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (35 / 25)

Lifestyle

2 minutes Bike or Row
30 Sand Bag Shuttle Carries
2 minutes Bike or Row
30 Double DB Farmer Carries

General

Tuesday, February 21st, 2023 - Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

Cardio Circuit

10 rounds of cardio of choice
1 minute on / 30 seconds off

10 rounds of cardio of choice
1 minute on / 30 seconds off

Bootcamp

Tuesday, February 21st, 2023 - Bootcamp

General Warm-Up

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

Strength

FRONT SQUATS
Every 3 minute on the minute x 4 rounds
Clean x 3 single reps buidling weight each set
* 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

4 Rounds

Competitive

8 Thrusters (115 / 85)
15 / 11 Cal Bike or 20 / 15 Cal Row

Performance

8 Thrusters (95 / 65)
12 / 8 Cal Bike or 17 / 12 Cal Row

Lifestyle

8 Thrusters
45 seconds Bike or Row

Bootcamp

Monday, February 20th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 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

Happy Family Day
2 Rounds for Time in Pairs (split reps however)

Competitive

100 Cal Row
80 Box Jumps
60 Single DB Push Press (50 / 35)
40 Single DB Lunges (50 / 35)
20 Burpee Pull-ups
10 Wall Walks

Performance

100 Cal Row
80 Box Jumps or Step-ups
60 Single DB Push Press (35 / 25)
40 Single DB Lunges (35 / 25)
20 Burpee Jumping Pull-ups
10 Wall Walks (shorter distance)

Lifestyle

100 Cal Row
80 Box Step-ups
60 Single DB Push Press
40 Lunges
20 Ring Rows
10 Bear Crawl (1.5 meters)

General

Sunday, February 19th, 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

3 Rounds
8-12 DB Arnold Press
8-12 Dips
30-60 sec. Side Plank per Side
Rest 1.5 minutes

Strict Press

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

Strength

Saturday, February 18th, 2023 - ATS Day 41

Warm Up - 2RNFT

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

Snatch Warm Up

A) 3 sets: 3 Tall Muscle Snatch + 3 Snatch Balance + 3 OHS w/ empty bar
B) 3 sets: 2x Tall Snatch w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2x High-Hang Power Snatch w/ 60% Snatch

Snatch Work: Mid-Hang Snatch

E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+

Clean Warm Up

A) 3 sets: 3 Tall Muscle Clean + 3 Front Squats w/ empty bar
B) 3 sets: 2x Tall Clean w/ empty bar
C) 3 sets: 2x High-Hang Power Clean w/ 60% Clean

Clean Work: Mid-Hang Clean

E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+

Strength

Saturday, February 18th, 2023 - OLY Foundations Day 107

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch + 3 OHS w/ empty bar
B) 3 sets: 3x Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 3x Snatch Grip Deadlift w/ 60% Snatch/Light

Snatch Pull Work

E130MOM5
1x (1 Halting Snatch DL + 1 Snatch Shrug Pull + 1 Mid-Hang Snatch High Pull)
70% Snatch/Moderate

Clean Warm Up

A) 3 sets : 5 Muscle Clean + 3 Front Squat w/ empty bar
B) 3 sets: 3x Tall Clean w/ empty bar
C) 3 sets: 3x Clean-Grip Deadlift w/ 60% Clean/Light

Clean Pull Work

E130MOM5
1x (1 Halting Clean Dl + 1 Clean Shrug Pull + 1 Mid-Hang Clean High Pull)
70% Clean/Moderate

Bootcamp

Saturday, February 18th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.

WOD

Workout Format

Deck Of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Amercian KB Swings
Diamonds: Burpees
Spades: Pull-up or Jumping Pull-ups
Clubs: DB Clean and Jerks
Joker: Give 10 Cal Bike or Row
* To add a bigger challenge you can do 200m run every 4 minutes on the minute.

Strength

Friday, February 17th, 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
4-6 Deadlifts
Rest 20 seconds
3-8 Chin-ups
Rest 20 seconds
30-60 second Hollow hold
Rest 1.5 Minutes

Bootcamp

Friday, February 17th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Overhead Squat
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set

WOD

Workout Format

CrossFit Open 23.1
AMRAP 14

Rx
60 Calorie row
50 Toes-to-bars
40 Wallball Shots (20 / 14)
30 Cleans (135 / 95)
20 Muscle-ups

SCALED
60 Calorie Row
50 Hanging Knee Raises
40 Wallball Shots (14 / 10)
30 Cleans (95 / 65)
20 Chin-over-bar Pull-ups

FOUNDATIONS
60 Strokes on the Rower
50 Sit-ups
40 Wallball Shots
30 Cleans (45 / 35)
20 Push-ups

Strength

Thursday, February 16th, 2023 – Deadlift

General Warm-Up

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

Accessory

3 Rounds
8-12 KB Swings
8-12 Heel Elevated Goblet Squat
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes

General

Thursday, February 16th, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Walking Lunges
16 Band Rows

Cardio Circuit

4 Rounds
3 minutes on / 1 minutes off
Bike, Run, Row, or Ski

Bootcamp

Thursday, February 16th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Band Deadlift
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

Every 1.5 minutes on the minute x 10 rounds

Competitive

6 Deadlifts (225 / 155)
Max Cal Row, Bike, Ski (alternate as desired)

Performance

6 Deadlifts (170 / 120)
Max Cal Row, Bike, Ski (alternate as desired)

Lifestyle

6 Deadlifts
Max Cal Row, Bike, Ski (alternate as desired)

Strength

Wednesday, February 15th, 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

6 sets x 5 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 DB Bench Press
6-12 Chin-ups
8-12 DB Skull Crushers
Rest 1.5 minutes

Strength

Wednesday, February 15th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

3 Rounds
6-12 DB Strict Press
10 - 15 Ring Rows
30 - 90 second Single Arm Farmer Hold - per side
Rest 1.5 minutes