Workouts | Raise the Bar Fitness

Bootcamp

Saturday, March 25th, 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

In Teams of 3 - Split Reps (2 partners work at a time)

Competitive

100-80-60-40-20 Med Ball Pass Sit-up (20lbs)
70-60-50-40-30 Partner Wall Balls (14lbs)
60-50-40-30-20 Box Step-ups (sync)

Performance

100-80-60-40-20 Med Ball Pass Sit-up (14lbs)
70-60-50-40-30 Partner Wall Balls (10lbs)
60-50-40-30-20 Box Step-ups (sync)

Lifestyle

100-80-60-40-20 High Five Sit-ups
70-60-50-40-30 Air Squats
60-50-40-30-20 Lunges (sync)
*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, March 25th, 2023 - ATS Day 46

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

Secondary Strength Movement

Back Squat

E3:00MOM5
2x 3s pause BS + 2 BS
65-70% BS/Light to Moderate

C&J Work

A) E130MOM3: 3 Power Clean + 1 Split Jerk
60-65% Split Jerk/Light
B) E130MOM3: 2 Squat Clean + 1 Split Jerk
70% C&J/ Moderate
C) E130MOM3: 1 Squat Clean + 1 Split Jerk
75-80% C&J/ Moderate
Clean 5s Tempo Pull on plates
E2:00MOM3
3x
85% Clean

General

Saturday, March 25th, 2023 - OLY Foundations Day 112

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: Snatch Singles
3-3-2-2-1
60-70% Snatch/Light to Moderate

Clean Work: Clean Singles

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

Bootcamp

Friday, March 24th, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 Scap Pull-ups
10 DB Push Press (light)
10 Negative Push-ups
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

For Time, In Pairs (you go- I go)

Competitive

40 Burpees
60 Pull-ups
80 Wall Balls (20/14)
100 Single Arm DB Snatches (50/35)
120 Ab Mat Sit-ups
140 Double Unders

Performance

40 Burpees
60 Jumping Pull-ups
80 Wall Balls (14/10)
100 Single Arm DB Snatches (35/25)
120 Ab Mat Sit-ups
170 Single Unders

Lifestyle

40 No Push-up Burpees
60 Ring Rows
80 Air Squats
100 Single Arm DB Ground to Overhead
120 Sit-ups
140 Single Unders or Line Hops

Strength

Friday, March 24th, 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 Squats
30-90 second Side Plank
Rest 1.5 Minutes

Bootcamp

Thursday, March 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Hanging or Lying Knee Raise
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2.5 minute on the minute x 3 rounds
Deadlift x 10 reps / build each round
Farmer Hold
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

AMRAP - 12 minutes

Competitive

8 deadlifts (205/145)
10 toes to bar
200m row or 10 cal bike

Performance

8 Deadlifts (160/115)
10 Leg Raises or Knees to Chest/Elbows
200m Row or 10 cal Bike

Lifestyle

8 Deadlifts
10 Lying Leg Raises or Hanging Knees Raise
200m Row or 10 cal Bike

Strength

Thursday, March 23rd, 2023 – Deadlift

General Warm-Up

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

Deadlift

8 sets x 2 reps building weight / rest 2 minutes

Accessory

4 Rounds
6-10 Romanian Deadlifts
8-12 Goblet Squats
30-60 second Rack Pull Hold
Rest 1.5 minutes

General

Thursday, March 23rd, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
30 second Planks

WOD

Workout Format

20 minutes
2 minutes of Work / 2 minutes Rest
Alternate Cardio Equipment

Bootcamp

Wednesday, March 22nd, 2023 - Bootcamp

General Warm-Up

2 Rounds
10 cal Row, Bike, or Ski
12 Negative Push-up
12 Air Squats
8 Med ball Chest Pass to Wall
12 Med Ball Thrusters

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
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries

WOD

Workout Format

AMRAP 15 minutes

Competitive

20 Wall Balls (20/14)
20 cal Row or 15 cal Bike

Performance

20 Wall Balls (14/10)
20 cal Row or 15 cal Bike

Lifestyle

20 Wall Balls
90 seconds Row or Bike

Strength

Wednesday, March 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

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
8-12 Bench Press
8-12 DB Single Arm Row - per side
Rest 1.5 minutes

Strength

Wednesday, March 22nd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Band Pull Apart
c) Band Overhead Press
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-12 Bench Press
8-12 DB Row- per side
60-90 second Sandbag Hug Walk
Rest 1.5 minutes

General

Tuesday, March 21st, 2023 – Circuit Class

General Warm-Up

As Many Rounds as Possible - 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

Tuesday, March 21st, 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 9
*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

5 Rounds for Time

Competitive

2 Wall Walks
3 Cleans
2 Front Squats
1 Jerk
M 115/135/155/165/185
F 85/105/115/125/135

Performance

2 Wall Walks
3 Cleans
2 Front Squats
1 Jerk
M 95/105/115/125/135
F 55/65/75/85/95

Lifestyle

2 Bear Crawls (1.5 meters)
3 Cleans
2 Front Squats
1 Jerk

Lifestyle

12 Power Cleans
20 Ring Rows

Bootcamp

Monday, March 20th, 2023 - Bootcamp

General Warm-Up

8 minutes for rounds
50 Jumping Jacks
10 Cat Cows
10 Squat with a 2 second pause at the bottom
12 Lunge Jump
10 Scap Pull-ups
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

Competitive

100 cal Air Bike or 145 cal Row
-into-
21-15-9
Burpees
Shuttle Runs

Performance

80 cal Air Bike or 105 cal Row
-into-
21-15-9
Burpees
Shuttle Runs

Lifestyle

6 minute Air Bike or Row
-into-
21-15-9
No Push-up Burpees
Shuttle Runs

Strength

Monday, March 20th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

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

Accessory

4 Rounds
6-10 Front Squats
6-10 DB Romanian Deadlift
30-90 sec. Sandbag Hug Hold
Rest 1.5 minutes

Strength

Monday, March 20th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Wall Sit
c) Left Leg Swing
d) Right Leg Swing
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
8-12 Front Squats
10-20 Glute Bridge
Max Hanging L-sit
Rest 1.5 minutes

Strength

Sunday, March 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

Strict Press

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

Accessory

4 Rounds
6-10 Push Press
8-12 Close Grip DB Bench Press
10-20 Band Rows
Rest 1.5 minutes

Bootcamp

Saturday, March 18th, 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
Band Good Mornings

WOD

Workout Format

In Pairs - For Time

Competitive

Buy in: 100 sync Air Squats
-into-
Split (you go - I go) (20 / 14 weight vest)
100 - 80 - 60 - 40 - 10
Box Jumps (24 / 20)
Wallballs (20 / 14)
KB swings (50 / 35)

Performance

Buy in: 100 sync Air Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Jumps or Step-ups (24 / 20)
Wallballs (14 / 10)
KB swings (35 / 25)

Lifestyle

Buy in: 100 sync Air Box Squats
-into-
Split (you go - I go)
100 - 80 - 60 - 40 - 10
Box Step-ups
Wallballs
KB swings

General

Saturday, March 18th, 2023 - ATS Day 45

Warm Up - 2RNFT

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

Jerk Warm Up

A) 3 sets: 5 Strict Press in Split w/ empty bar
B) 3 sets: 3 Split Jerk Balance w/ empty bar
C) 3 sets: Tall Split Jerk w/ empty bar

Jerk Work

A) E130MOM3: 3 Paused Split Jerk (2s in dip & 2s in catch)
60-65% Split Jerk/Light
B) E130MOM3: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
70-75% Split Jerk/Moderate
C) E130MOM3: 1 Split Jerk
80% Split Jerk/ Heavy

Clean Pull

E2:00MOM4: 2 Shrug Pulls
105% Clean/Heavy

General

Saturday, March 18th, 2023 - OLY Foundations Day 111

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 Power Snatch Lands w/ empty bar
Bar is overhead
C) 3 sets: 3 Full 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: 2 Tall Power Clean + 2 Tall Clean w/ empty bar

Snatch Work

E1:30MOM5
1x (1 Snatch Pull + 1 Floating Snatch Pull + 1 Floating Snatch w/ 2s pause in bottom)
60-65% Snatch/ Light

Clean Work

E130MOM5
1x (1 Clean Pull + 1 Floating Clean Pull + 1 Floating Clean)
60-65% Clean/Light