Workouts | Raise the Bar Fitness

Bootcamp

Friday, March 17th, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 KB Goblet Squats
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3

WOD

Workout Format

In Pairs for Time - 4 Rounds

Competitive

3 Wall Walks (all sync)
20 Back Squats (95 / 65)

Performance

4 Scaled Wall Walks (you go - I go)
20 back squats (45 / 35)

Lifestyle

4 Bear crawls (you go - I go)
20 Air Squats

Strength

Friday, March 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

3 Rounds
6-10 Back Squat
Rest 20 seconds
6-10 DB Row
Rest 20 seconds
Max singe arm Farmer Carry
Rest 1.5 Minutes

Bootcamp

Thursday, March 16th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Scap Push-ups
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

For Time

Competitive

21 - 15 - 9
Deadlifts (225 / 155)
Burpees Over Bar

Performance

21 - 15 - 9
Deadlifts (170 / 120)
Burpees Over Bar

Lifestyle

21 - 15 - 9
Deadlifts
No Push-up Burpees

Strength

Thursday, March 16th, 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
8-12 DB Romanian Deadlifts
10-16 Lunges
30-60 second Rack Pull Hold
Rest 1.5 minutes

General

Thursday, March 16th, 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

E5MOM x 5
30/20 cal Bike
12 Box Step-overs

Bootcamp

Wednesday, March 15th, 2023 - Bootcamp

General Warm-Up

2 Rounds
10 cal Row, Bike, or Ski
12 Deficit Negative Push-up
16 Deep Alternating Lunges
8 Med ball Chest Pass to Wall
12 Med Ball Overhead Press

Strength

Bench Press
Every 2.5 minutes on the minute x 8 rounds
Bench Press x 12 reps / Building each set
1 minute Work (30 sec per side) / 1 minute Rest x 3 rounds
Waiter Carries

WOD

Workout Format

4 Rounds for Time

Competitive

4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (50 / 35)
10 Push-ups
*Add 4 OH Lunges each round

Performance

4 rounds for time
500 meter Row
5 Single DB Overhead Lunges (35 / 25)
10 Elevated Push-ups
*Add 4 OH Lunges each round

Lifestyle

4 rounds for time
2.5 minute Row
5 Lunges
10 Elevated Push-ups
*Add 4 Lunges each round

Strength

Wednesday, March 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

10 sets x 1 reps building weight / rest 2 minutes

Accessory

4 Rounds
10-15 Push-ups
8-12 DB Skull Crushers
10-20 Band Lat Pull-downs
Rest 1.5 minutes

Strength

Wednesday, March 15th, 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
8-15 DB Bench Supported Row
8-15 Bench Press
30-60 second Plank
Rest 1 minute

Bootcamp

Tuesday, March 14th, 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

8 Reps - building 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

AMRAP - 12 minutes

Competitive

12 Power Cleans (135 / 95)
20 Pull-ups

Performance

12 Power Cleans (95 / 65)
20 Jumping Pull-ups

Lifestyle

12 Power Cleans
20 Ring Rows

General

Tuesday, March 14th, 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

Repeat for 20 minutes
200 meter Row or 10 cal Bike
Rest 30 seconds

Bootcamp

Monday, March 13th, 2023 - Bootcamp

General Warm-Up

8 minutes for rounds
50 Jumping Jacks
10 DB Pull-over
10 Squat with Thoracic Rotation
10 Squat with a 2 second pause at the bottom
6 High Jump
Back Squat Demo/ Practice/ Form checks

Strength

Front Squats
Every 2.5 minute on the minute x 3 rounds
10 reps / build
Sandbag Hug
1 minute work / 1 minute rest x 3 rounds

WOD

Workout Format

3 Rounds for time

Competitive

50/45 cal Bike / 60 cal Row
50 Sit-ups
Every 2 minutes - 3 Burpee Box Jumps

Performance

40/35 cal Bike / 50 cal Row
45 Sit-ups
Every 2 minutes - 3 Burpee Box Step-ups

Lifestyle

3 minutes of Bike or Row
40 Sit-ups
Every 2 minutes - 3 Box Step-ups

Strength

Monday, March 13th, 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

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

Accessory

4 Rounds
10-15 Heel Elevated Goblet Squat
6-10 Barbell Hip Thrust
30-60 second Farmer Hold
Rest 1.5 min

Strength

Monday, March 13th, 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
10-15 Sandbag Bear Hug Squats
10-15 DB Stiff Leg Deadlift
20-30 Lying Leg Abbduction - per side
Rest 1 minute

General

Sunday, March 12th, 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

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

Accessory

4 Rounds
8-12 Push Press
8-12 DB Bent Over Row
30-60 sec. Single Arm Farmer Hold - per side
Rest 1.5 minutes

Bootcamp

Saturday, March 11th, 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 Pairs - 2 Rounds for Time - Split Reps

Competitive

20 Burpees
30 Pull-ups
40 Single DB Thrusters (50 / 35)
50 DB Snatches (50 / 35)
60 Sit-ups
70 Double-unders

Performance

20 No Push-up Burpees
30 Jumping Pull-ups
40 Single DB Thrusters (35 / 25)
50 DB Snatches (35 / 25)
60 Sit-ups
70 Double-under attempts or Single-unders

Lifestyle

20 Elevated Burpees
30 Ring Rows
40 Single DB Thrusters to a Box
50 DB Snatches
60 Sit-ups
70 Jumping Jacks or Single-unders

Strength

Saturday, March 11th, 2023 - OLY Foundations Day 110

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Empty Bar Front Squats
4x Spider Man Lunge Hold 2s

Clean/Press/Jerk Warm up

A) 3 sets: 5 Muscle Clean + 5 Strict Press w/ empty bar
B) 3 sets: 2 Push Press + 2 Push Jerk w/ empty bar
C) 3 sets: 3s Tempo Split Jerk w/ 2s pause in catch w/ empty bar
D) 3 sets: 3 Tall Clean w/ empty bar

C&J Work

A) E130MOM5: 3 Power Clean/Squat Clean + 1 Push Jerk/Split Jerk w/ 2s pause in catch
55-60% C&J/Very Light
B) E130MOM5: 2 Power Clean/Squat + 1 Push Jerk/Split Jerk w/ 2s pause in catch
60-65% C&J/Light
C) E2:00MOM3: 2 Clean Halting Deadlift + 1 Clean Shrug Pull
75% Clean/Moderate

General

Saturday, March 11th, 2023 - ATS Day 44

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: 3 Paused Split Jerk (2s in dip & 2s in catch) w/ empty bar

OHS Warm Up

3 sets: 3 Snatch Balance w/ 2s pause in bottom + 2 OHS w/ empty bar
OHS Max
E2:00MOM6
Build into a heavy single OHS
Athlete can perform a single snatch/snatch balance/Snatch-Grip Push Press/BTN Split Jerk to get into position of OHS.

Jerk Work

A) E130MOM5: 3x 3s Tempo Split Jerk
60% Split Jerk/Light
B) E130MOM5: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
65-70% Split Jerk/Light to Moderate

Bootcamp

Friday, March 10th, 2023 - Bootcamp

General Warm-Up

8 minute AMRAP
50 Line Hops
10 Seal to Downward Dog
10 KB Swings
10 KB Overhead Press Right
10 KB Overhead Press Left
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.

WOD

Workout Format

In teams of 3 -EMOM x 21 minutes

Competitive

Partner A
AMRAP DT
12 Deadlift (135 / 95)
9 Hang Power Cleans (135 / 95)
6 Shoulder to Overhead (135 / 95)
Partner B
AMRAP Cindy
5 Pull-up
10 Push-up
15 Air Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.

Performance

Partner A
AMRAP DT
12 Deadlift (95 / 65)
9 Hang Power Cleans (95 / 65)
6 Shoulder to Overhead (95 / 65)
Partner B
AMRAP Cindy
5 Jumping Pull-ups
10 Knee or Elevated Push-ups
15 Air Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.

Lifestyle

Partner A
AMRAP DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Partner B
AMRAP Cindy
5 Ring Rows
10 Elevated Push-ups
15 Air Box Squats
Partner C
Rest
*Score is total reps completed as a team, communicate where you finished off on your set and your partner picks up right where you left off.
Add the reps from DT and Cindy together to get your total score.

Strength

Friday, March 10th, 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
6-10 Deadlifts
8-12 Bicep Curl and Press
30-60 second Sandbag Hug
Rest 1.5 Minutes

Bootcamp

Thursday, March 9th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Skip
Deep Alternating Lunges
Side Lunges
Band Good Mornings
Band Scapular Overhead Press
Jump Squats
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 3 minute on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
*This is a 1 rep max test, have fun and be safe.

WOD

Workout Format

For Time

Competitive

21 - 18 - 15 - 12 - 9 reps
Wall Balls (20 / 14)
Med Ball Sit-ups

Performance

21 - 18 - 15 - 12 - 9 reps
Wall Balls (14 / 10)
Med Ball Sit-ups

Lifestyle

21 - 18 - 15 - 12 - 9 reps
Wall Balls
Med Ball Sit-ups