Workouts | Raise the Bar Fitness

Strength

Wednesday, January 4th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) Band Pull Aparts
c) Band Upright Row
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-12 Barbell Row
8-12 DB Incline Bench Press
15-30 Russian Twists
Rest 1 minute

Bootcamp

Wednesday, January 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Push-ups
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 5 rounds
Bench Press x 4 reps Building Weight Each Set
Every minute on the minute x 3 rounds
Bench Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

AMRAP 20

Competitive

30/23 Cal Bike
20 Shuttle Runs
10 Push Press (95/65)

Performance

25/19 Cal Bike
20 Shuttle Runs
10 Push Press (65/45)

Lifestyle

18/13 Cal Bike
20 Shuttle Runs
10 Push Press

General

Tuesday, January 3rd, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
15 Shuttle Runs
15 TRX Squats
15 TRX Rows
50 Single Unders

Cardio Circuit

AMRAP 15
1000m Row
10 Burpee Lunges (Both Legs)

Bootcamp

Tuesday, January 3rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
Ring or Box Dips x 5-15 reps
Every minute on the minute x 4 rounds
Plank x 45 seconds
Every minute on the minute x 6 rounds
Sandbag Hold x 40 seconds

WOD

Workout Format

4 Rounds For Time

Competitive

50 Double Unders
25 Burpees
25 Box Step-ups (24/20)
25 Sit-ups

Performance

50 Double Unders (Count Misses)
25 No push-up Burpees
25 Box Step-ups (24/20)
25 Sit-ups

Lifestyle

50 Single Unders
25 Elevated Burpees
25 Box Step-ups
25 Sit-ups

Bootcamp

Monday, January 2nd, 2023 - Bootcamp

WOD

Workout Format

Teams of Two! One person working at a time

Competitive

300 Air Squats
300 Double Unders
150 Cal Bike
150 Wall Balls (20/14)
100 Single DB Hang Clean and Jerks (50/35)
100 OH Plate Lunges (45/35)
50 Single DB Devils Press (50/35)
50 Box Jump Overs (24/20)

Performance

300 Air Squats
300 Double Unders (Count misses)
150 Cal Bike
150 Wall Balls (14/10)
100 Single DB Hang Clean and Jerks (35/25)
100 OH Plate Lunges (35/25)
50 Single DB Devils Press (35/25)
50 Box Jump Overs / Step Overs (24/20)

Lifestyle

300 Air Squats
300 Single Unders
150 Cal Bike
150 Wall Balls
100 Single DB Hang Clean and Jerks
100 OH Plate Lunges
50 Single DB Devils Press
50 Box Jump Overs

Bootcamp

Saturday, December 31st, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

WOD - 2023

AMRAP 20

COMPETITIVE
20 DB Snatches (50/35)
23 Box Jump Step Down (24/20")
20 DB Overhead Lunges (50/35)
23 Sit-ups

PERFORMANCE
20 DB Snatches (35/25)
23 Box Jump/Step up Step Down (24/20")
20 DB Overhead Lunges (35/25)
23 Sit-ups

LIFESTYLE
20 DB Snatches
23 Box Jump Step Down
20 DB Overhead Lunges
23 Sit-ups

Strength

Saturday, December 31st, 2022 - ATS Day 34

Warm Up - 2RNFT

10x Band Pull Apart
8x Empty Bar Upright Row
6x Empty Bar SLDL
4x Squat to Hold 2s

Clean/Jerk Warm Up

*empty bar*
A) Tall Muscle Clean + Tall Power Clean + Front Squat
3x (3+3+3)
B) Strict Press in Split Jerk + Split Jerk Balance
3x (2+2)
C) Tall Jerk w/ 2s pause in catch
3x3

Clean Work

A) E2:00MOM3
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
70% C&J/Moderate
B) E2:00MOM3: 2x (1 Clean + 1 Split Jerk)
75% C&J/Moderate
C) E2:00MOM4: 3x Clean Pull to Hold 1-2s
85% Clean/Heavy

General

Saturday, December 31st, 2022 - OLY Foundations Day 100

Warm Up - 3RNFT

10x PVC Shoulder Rotations
8x Band Strict OH Press
6x Band Good Morning
6x Band Monster Walks

Snatch Warm Up

*empty bar*
A) 3x (3 pull to mid + 3 Muscle Snatch + 3 OHS)
B) Snatch Grip Push Press + Pressing Snatch Balance
3x (2+2)
C) Snatch Balance
3x2

Snatch Work

A) EMOM3: 3x No-Feet Snatch
50-55% Snatch/Very Light
B) E130MOM5: 2x Dip Snatch w/ 2s pause in dip
60-65% Snatch/Light
C) E130MOM4: 3x Snatch Segmented Pull
2s knee + 2s mid + 2s power then shrug
70% Snatch

Strength

Friday, December 30th, 2022 – 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
10-15 DB Stiff Leg Deadlifts
* Rest 20 seconds
15-20 Single Arm DB Row
* Rest 20 seconds
Max Plank Hold
Rest 1.5 minutes

Bootcamp

Friday, December 30th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Push Press x 5 reps Building Weight Each Set
Ever Minute on the Minute x 3 Rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

10 Rounds For Time

Competitive

20 Double Unders
10 Push-ups
5 Strict Pull-ups

Performance

20 Double Unders (Count Misses)
10 Elevated Push-ups
5 Strict Banded Pull-ups

Lifestyle

20 Single Unders
10 Elevated Push-ups or DB Bench Press
5 Ring Rows

Strength

Thursday, December 29th, 2022 – 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
10-20 Band Hamstring Curls
8-15 DB Goblet Squats
30-40 Seconds Farmer Hold
Rest 1.5 minutes

Deadlift

6 x 5 reps / rest 2 minutes / Building Weight

General

Thursday, December 29th, 2022 – Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
15 Shuttle Runs
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

2 Minutes Work / 1 Minute Rest x 5 rounds
A) Bike
B) Row

Bootcamp

Thursday, December 29th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
PVC Squat Cleans
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 reps Building Weight Each Set
Ever Minute on the Minute x 3 Rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

For Time

Competitive

15/10 Cal Bike
8 Unbroken Cleans (115/80)
15/10 Cal Bike
6 Unbroken Cleans (135/95)
15/10 Cal Bike
4 Unbroken Cleans (155/110)
15/10 Cal Bike
2 Unbroken Cleans (175/125)

Performance

15/10 Cal Bike
8 Unbroken Cleans (80/60)
15/10 Cal Bike
6 Unbroken Cleans (95/70)
15/10 Cal Bike
4 Unbroken Cleans (110/80)
15/10 Cal Bike
2 Unbroken Cleans (125/90)

Lifestyle

15/10 Cal Bike
8 Cleans
15/10 Cal Bike
6 Cleans
15/10 Cal Bike
4 Cleans
15/10 Cal Bike
2 Cleans

Strength

Wednesday, December 28th, 2022 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 Each Direction)
6 Inchworms to Downward Dog
16 High Plank to Toe Touch (8 per side)
10 Cat Cows
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
10-20 Push-ups
8-12 Bent Over Barbell Rows
10-15 DB Skull Crushers
Rest 1.5 minutes

Bootcamp

Wednesday, December 28th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Curl to Overhead Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Bench Press x 5 reps Building Weight Each Set
Every 1 Minute on the Minute x 3 Rounds
Bench Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

For Time

Competitive

5000m Row
Every 2 Minutes: 8 Burpees

Performance

5000m Row
Every 2 Minutes: 5 Burpees

Lifestyle

5000m Row
Every 2 Minutes: 5 No Push-up Burpees

Notes

* Once partner A finishes all reps switch.

Strength

Wednesday, December 28th, 2022 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) Band Pull Aparts
c) Band Upright Row
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-12 Bench Supported DB Row
8-12 Single Arm Half Kneeling DB Strict Press
8-20 Push-ups
Rest 1 minute

General

Tuesday, December 27th, 2022 - Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
15 Shuttle Runs
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

Single Under 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

Tuesday, December 27th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Walking Lunges

Strength

Every 1:30 on the Minute x 4 Rounds
Pull-up x 5-15 reps
Every Minute on the Minute x 4 Rounds
Plank x 40 seconds
Every Minute on the Minute x 6 Rounds
Side Plank x 40 seconds per side

WOD

Workout Format

In pairs, AMRAP 20

Competitive

Partner A
10 Front Squats (95/65)
15 Burpee over Bar
10 Toes to Bar
Partner B
Accumulate as many shuttle runs

Performance

Partner A
10 Front Squats (45/35)
15 Burpee over Bar (Step Over Count)
10 Hanging Knee or Leg Raises
Partner B
Accumulate as many shuttle runs

Lifestyle

Partner A
10 Squats
15 No Push-up Burpees
10 Lying Knee or Leg Raises
Partner B
Accumulate as many shuttle runs

Notes

* Once partner A finishes all reps switch.

Bootcamp

Saturday, December 31st, 2022 – Bootcamp

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

WOD - 2023

AMRAP 20

COMPETITIVE
20 DB Snatches (50/35)
23 Box Jump Step Down (24/20")
20 DB Overhead Lunges (50/35)
23 Sit-ups

PERFORMANCE
20 DB Snatches (35/25)
23 Box Jump / Step up Step Down (24/20")
20 DB Overhead Lunges (35/25)
23 Sit-ups

LIFESTYLE
20 DB Snatches
23 Box Jump Step Down
20 DB Overhead Lunges
23 Sit-ups

Strength

Saturday, December 24th, 2022 - ATS Day 33

Warm Up - 2RNFT

10x PVC Shoulder Rotations
8x Empty Bar Strict Press
6x Empty Front Squat
6x Alt. Hip Flexor Stretch

Complex Warm Up

A) 3x ( 1 clean + 1 Strict Press + 1 Front Squat + 1 Push Press)
60-65% Press/Light
B) 2x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
70-75% C&J/Jerk/Moderate
Jerk can be Push Jerk or Split Jerk
C) 1x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
80-85% C&J/Jerk/Moderate to Heavy
Jerk can be Push Jerk or Split Jerk

BELLA COMPLEX

E2:00MOM10: 1x (1 Clean + 1S2OH + 1 Front Squat + 1S2OH)
S2OH can be Strict Press, Push Press, Push Jerk or Split Jerk.
Find your heaviest weight for the above complex UNBROKEN.
Athletes will have a total of 10 attempts with 2:00 minute window to establish a max/heavy complex UNBROKEN.
If an athlete breaks the complex at any point, they will have the remaining time of the 2:00 minute clock to attempt unbroken OR can choose to wait for the next 2:00 minute clock to complete their next attempt.