Workouts | Raise the Bar Fitness

Strength

Monday, April 3rd, 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
8-12 Goblet Squats
8-12 DB Romanian Deadlifts
30-90 sec. Sandbag Hug
Rest 1.5 minutes

Strength

Monday, April 3rd, 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 Heel Elevated Goblet Squat
8-12 Sandbag Hip Thrusts
30-60 seconds Clamshell Side Plank
Rest 1.5 minutes

General

Sunday, April 2nd, 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

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

Accessory

4 Rounds
8-12 Push Press
8-12 DB Row - per side
Rest 1.5 minutes

Bootcamp

Saturday, April 1st, 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 2

Competitive

22 Rounds (switching each round)
9 Burpees
8 Barbell Ground to Overhead (95 / 65)
Cash Out: 3000m Row (split)

Performance

22 Rounds (switching each round)
9 Burpees
8 Barbell Ground to Overhead (45 / 35)
Cash Out: 3000m Row (split)

Lifestyle

22 Rounds (switching each round)
9 No Push-up Burpees
8 Barbell Ground to Overhead
Cash Out: 13 minute Row (switch every minute)
*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

Saturday, April 1st, 2023 - ATS Day 47

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
D) E130MOM3: 2 Power Clean + 1 Split Jerk
60-70% C&J/Light to Moderate

C&J Work: Complex

E130MOM6: 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy

Clean Pull

E2:00MOM4
2 @ 102%

SOTTS Press (Press in Squat or from box)

EMOM5: 5 Presses
light barbell or moderate dumbbells

General

Saturday, April 1st, 2023 - OLY Foundations Day 113

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

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

Snatch Work

E1:30MOM5: Dip Snatch
2-2-2-2-2
60-70% Snatch/Light to Moderate

Clean Work: Dip Clean

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

Bootcamp

Friday, March 31st, 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 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

AMRAP 24 - In Pairs, Split Reps

Competitive

10 snatches (135 / 95)
20 cal Row
30 Box Step Overs
40 Sit-ups

Performance

10 snatches (95 / 65)
20 cal Row
30 Box Step Overs
40 Sit-ups

Lifestyle

10 snatches
20 cal Row
30 Box Step Overs
40 Sit-ups

Strength

Friday, March 31st, 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

3 Rounds
15-20 Air Squats
Rest 15 seconds
15-20 Lunges - per side
Rest 1 minute
8-15 Push-ups
Rest 15 seconds
8-15 DB Floor Press
Rest 1 minute
10-15 Ring Row
Rest 15 seconds
10-15 DB Row
Rest 1 minute

Bootcamp

Thursday, March 30th, 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 10 reps / build each round
*try to go a bit (2-5lbs) heavier than your last 10 reps
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Competitive

For Time In a Vest (20/14)
50-40-30-20-10
Crossover Singles
Sit-ups

Performance

For Time
50-40-30-20-10
Crossover Singles
Sit-ups

Lifestyle

For Time
50-40-30-20-10
Singles-unders
Sit-ups

Strength

Thursday, March 30th, 2023 – Deadlift

General Warm-Up

30 seconds work/10 seconds rest x 3 Rounds
Hip Circles
Alternating Floor Sweepers
Band Pull-aparts
KB Swings
12 Empty Bar Deadlift

Deadlift

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
6-10 Barbell Romanian Deadlifts
8-12 DB Lunges - per side
30-60 second DB Farmer Hold
Rest 1.5 minutes

General

Thursday, March 30th, 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

10 Rounds
60 seconds of Work / 20 seconds of Rest
Bike or Row

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

WOD

Workout Format

Repeat for 15-20 minutes
1 minute work/1 minute Rest
Cardio of Choice

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

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

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

Strict Press

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

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