Workouts | Raise the Bar Fitness

Strength

Thursday, April 20th, 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

4 Rounds
15-30 Band Kick Backs
8-12 Bulgarian Split Squat -per side
30-90 second Farmer Hold
Rest 1.5 minutes

General

Thursday, April 20th, 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

20 seconds Max Sprint
Every Minute on the Minute x 15 rounds
Complete the calories you did in max 20 seconds

Bootcamp

Wednesday, April 19th, 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 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

Workout Format

As Many Rounds as Possible in 15 minutes

Competitive

25 Wall Balls (20 / 14)
50 Double-unders

Performance

25 Wall Balls (14 / 10)
50 Double-unders or 75 Single-unders

Lifestyle

25 Wall Balls Thrusters
50 Single-unders

Strength

Wednesday, April 19th, 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 DB Single Arm Row
30-90 sec. Single Arm Plank - per side
Rest 1.5 minutes

Strength

Wednesday, April 19th, 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
6-15 Band Pull-ups
6-15 Push-ups
30-90 sec. Farmer Hold
Rest 1 minutes

Bootcamp

Tuesday, April 18th, 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 lean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 1 minute on the minute x 9 rounds

Snatch Deadlift to Power Snatch x 1 reps
Every 1 minutes on the minute x 9
Clean Deadlift to Power Clean x 1 reps
*1 rep is the combined deadlift touch the floor and clean/snatch.

WOD

Workout Format

3 Rounds for Time

Competitive

50/45 cal Bike
25 Burpee Shuttle Runs

Performance

45/35 cal Bike
25 Burpee Shuttle Runs

Lifestyle

2 minutes cal Bike
25 No Push-up Burpee Shuttle Runs

General

Tuesday, April 18th, 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

WOD

Workout Format

2 minutes Cardio of Choice / 1 minute rest x 5 Rounds

Bootcamp

Monday, April 17th, 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 8 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

22-16-10

Competitive

Front Rack Barbell Lunges (95 / 65)
Ring Dips

Performance

Front Rack Barbell Lunges (65 / 45)
Feet Assisted Ring Dips

Lifestyle

Front Rack Barbell Lunges
Push-ups - Toughest possible variation for 10 unbroken reps

Strength

Monday, April 17th, 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

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

Accessory

4 Rounds
8-12 Pause Back Squat
8-12 Single Leg Glute Bridge
30-90 sec. Sandbag March
Rest 1.5 minutes

Strength

Monday, April 17th, 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 Deadlifts
8-12 Pause DB Squats
8-12 TRX Cossack Squats
Rest 1 minute

General

Sunday, April 16th, 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

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

Accessory

4 Rounds
8-12 DB Push Press
8-12 Band External Rotations - per side
30-60 second Side Plank - per side
Rest 1.5 minutes

Bootcamp

Saturday, April 15th, 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

Teams of 3 - For Time

Competitive

Buy-in 3000m Row
99 Thrusters (75 / 50)
198 Hang Cleans (75 / 50)
297 Burpee over Bar
Cash-out 3000m Row

Lifestyle

Buy-in 12 minute Row
99 Squats
198 Hang Cleans
297 No Push-up Burpee
Cash-out 12 minute Rowing

Strength

Saturday, April 15th, 2023 - ATS Day 49

Warm Up - 2RNFT

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

C&J Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar
B) 3 sets : 2 BTN Split Jerk + 2 Tall Split Jerk w/ empty bar
B) E130MOM5: C&J
3x (1+1) @ 55-60%
2x (1+1) @ 65%
1x (1+1) @ 70%
1x (1+1) @ 75%
1x (1+1) @ 75-78%

Secondary Strength Movement

Back Squat

E3:00MOM6
Work into a heavy 2
Suggested start @ 80% Back Squat

C&J Work: Work into a heavy C&J

E1:30MOM6
Suggested start @ 80% Clean

Snatch Pull from plates

E2:00MOM4
2x @ 85%

General

Saturday, April 15th, 2023 - OLY Foundations Day 115

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x KB Goblet Squat
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Snatch Balance
D) 3 sets: 3 Tall Snatch w/ empty bar

Clean Warm Up

A) 5 sets: 3x 3-position pull w/empty bar
B) 3 sets: 2 Dip Shrug Pull + 2 Dip High Pull w/ empty bar
C) 3 sets: 3 Slow-Mo Clean
wide stance
D) 3 sets: 3 Tall Clean w/ empty bar

Snatch Work: Snatch Doubles

E130MOM5
60-70% Snatch/Light to Moderate

Clean Work: Clean Doubles

E130MOM5
60-70% Clean/Light to Moderate

Bootcamp

Friday, April 14th, 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 2.5 minute on the minute x 3 rounds
Strict Press x 10 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

10 Rounds - in Pairs

Competitive

20 Push-ups (split)
7 Single DB Snatch (sync) (50 / 35)
20 Pull-ups (split)
7 Single DB Thrusters (sync) (50 / 35)

Performance

20 Elevated Push-ups (split)
7 Single DB Snatch (sync) (35 / 25)
20 Jumping Pull-ups (split)
7 Single DB Thrusters (sync) (35 / 25)

Lifestyle

20 Elevated Push-ups (split)
7 Single DB Snatch (sync)
20 Ring Rows (split)
7 Single DB Thrusters (sync)

Strength

Friday, April 14th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
Arm Circles
Assisted Squats
Ring Row
Negative Push-ups
Flutter Kicks

Strength Circuit

4 rounds
5-8 Deadlifts
8-12 DB Row
rest 30 seconds
5-8 DB Overhead Press
8-12 DB Skull Crushers
Rest 1.5 minutes

Bootcamp

Thursday, April 13th, 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 2.5 minute on the minute x 3 rounds
Deadlift x 8 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

AMRAP 12 min

Competitive

8 Deadlifts (205 / 145)
10 Toes-to-Bar
200 meter RUN!! :)

Performance

8 Deadlifts (155 / 110)
10 Knee Raise
200 meter RUN!! :)

Lifestyle

8 Deadlifts
200 meter RUN!! :)

Strength

Thursday, April 13th, 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

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Single Leg DB RDL - per side
8-12 DB Split Squat - per side
30-90 second Sandbag Carry
Rest 1.5 minutes

General

Thursday, April 13th, 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

Hanging leg raises 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, April 12th, 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 10 reps / Building each set
Waiter Carries
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds

WOD

Workout Format

18-15-12-9

Competitive

Cal Bike
Box Jump Overs

Performance

Cal Bike
Box Step Overs

Lifestyle

45 sec Bike
Box Step-ups