Workouts | Raise the Bar Fitness

Strength

Wednesday, March 1st, 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

8 sets x 3 reps building weight / rest 2 minutes

Accessory

4 Rounds
10-15 Incline DB Flys
8-12 Strict Press
30-60 decond Waiter Carry - per side
Rest 1.5 minutes

Strength

Wednesday, March 1st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
10-15 Negative Push-ups
10-15 Ring Rows
30-60 second Single Arm Farmer Carry - per side
Rest 1 minute

Bootcamp

Tuesday, February 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
Empty Bar Overhead Squat
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

Clean x 3 single 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

4 Rounds for Time

Competitive

10 Toes to Bar
10 Overhead Squats (135 / 95)
10/8 cal Bike

Performance

10 Leg Raises
10 Overhead Squats (95 / 65)
10/8 cal Bike

Lifestyle

10 Knee Raises
10 Front Squats
10/8 cal Bike

General

Tuesday, February 28th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

WOD

Workout Format

Cardio of Choice x 5 Rounds
4 minutes work / 1 minutes rest

Bootcamp

Monday, February 27th, 2023 - Bootcamp

General Warm-Up

8 minutes for rounds
8 Cal Bike or 10 Cal Row
8 Push-up to Downward Dog
8 Air Squats with a 2 second pause at the bottom
5 High Jumps
5 Band Push Press
8 Band Front Squat

Strength

Front Squats
Every 2 minute on the minute x 6 rounds
Front Squat x 3 reps budling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Competitive

2 Rounds
12 DB Snatches (50/35)
10 Box Jumps
-INTO-
60 Cal Bike or 70 Cal Row
-INTO-
2 Rounds
12 DB Snatches (50/35)
10 Box Jumps

Performance

2 Rounds
12 DB Snatches (35/25)
10 Box Jumps or Step-ups
-INTO-
40 Cal Bike or 50 Cal Row
-INTO-
2 Rounds
12 DB Snatches (35/25)
10 Box Jumps or Step-ups

Lifestyle

2 Rounds
12 DB Snatches
10 Step-ups
-INTO-
30 Cal Bike or 40 Cal Row
-INTO-
2 Rounds
12 DB Snatches
10 Step-ups

Strength

Monday, February 27th, 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

3 Rounds
12-24 Walking Lunges
8-12 DB Stiff Leg Deadlift
30-60 second Plank
Rest 1.5 min

General

Monday, February 27th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice
b) TRX Squats
c) Banded Good Mornings
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

WOD

Workout Format

4 Rounds
16-24 Walking Lunges
15-30 Glute Bridges
30-60 second Wall Sit
Rest ~1 minute

General

Sunday, February 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

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

Accessory

3 Rounds
8-12 DB Push Press
8-12 Tricep Push-ups
30-60 sec. Single Arm Overhead Hold - per side
Rest 1.5 minutes

Bootcamp

Saturday, February 25th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.

WOD

Workout Format

Flip a Coin Workout

For the remainder of class you will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 2 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 30 DB Snatches & Max Dead Hang
Tails: 30 DB Snatches & Max Hollow Hold
Round 4/5/6
Heads: 12 Wall Balls & 10/8 Cal Bike
Tails: 15/10 Cal Row & 12 KB Swings
* Add rounds as needed to exercise for the desired amount of time.

Strength

Saturday, February 25th, 2023 - ATS Day 42

Warm Up - 2RNFT

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

Clean Warm Up

A) 3 sets: 5 Tall Muscle Clean + 5 Front Squat w/ empty bar
B) 3 sets: 3 No-Feet Clean w/ empty bar
C) 3 sets: 3 Tall Clean from toes

Clean Work

A) E130MOM5: 2 Clean Halting DL + 1 clean
60-65% Clean/ Light to Moderate
B) E130MOM5: 3-position clean
1 Floor + 1 High-Hang + 1 Mid Hang
70% Clean/Moderate

Clean Pull Work

E2:00MOM4: 3 Clean 5s Tempo Deadlift

Strength

Saturday, February 25th, 2023 - OLY Foundations Day 108

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart
10x Band Monster Walks
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Snatch Warm Up

A) 3 sets: 5 Muscle Snatch + 5 OHS w/ empty bar
B) 3 sets: 3 Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2 Tall Snatch from toes

Snatch Work

A) E130MOM5: 3 Snatch Halting Deadlift + 2 Muscle Snatch
50% Snatch/Very Light or Empty Bar
B) E130MOM5: 3 No-Feet Snatch
55-60% Snatch/Very Light
C) E130MOM5: 2 Snatch Singles w/ 2s pause in bottom
60-65% Snatch/Light

Bootcamp

Friday, February 24th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Good Mornings
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps building weight each set

WOD

Workout Format

CrossFit Open 23.1
AMRAP 14

Rx
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

SCALED
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee targets after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

FOUNDATIONS
23.2A:
Complete AMRAP 15 minutes:
5 burpees
10 shuttle runs (1 rep = 50 ft)
* Add 5 burpee after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Strength

Friday, February 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
6-10 Back Squat
6-10 Overhead Press
30-60 second Front Rack DB Hold
Rest 1.5 Minutes

Bootcamp

Thursday, February 23rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Pull-up Negatives
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Competitive

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring or Bar Muscle-up
3 Burpee Box Jump Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
10 / 8 Cal Bike or 15 / 10 Cal Row
Max Pull-ups

Performance

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring Row or Foot Assisted Ring Dip
3 Burpee Box Jump Overs or Step Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
8 / 6 Cal Bike or 10 / 8 Cal Row
Max Jumping Pull-ups

Lifestyle

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Man Maker
3 Ring Assisted Squat Hops
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
30 second Bike or Row
Max Ring Rows

Strength

Thursday, February 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

6 sets x 3 reps building weight / rest 2 minutes

Accessory

3 Rounds
30-60 second Farmer Hold
15-20 Band Hamstring Curls
30-60 second Zercher Hold
Rest 1.5 minutes

Strength

Thursday, February 23rd, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Med Ball Good Mornings
16 Med Ball Press

WOD

Workout Format

6 Rounds
2 minutes On / 1 minutes off
5 Med Ball Deadlifts
5 Med Ball Overhead Press
Max Cardio of Choice

Bootcamp

Wednesday, February 22nd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
Hanging Hollow Hold
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

As Many Rounds as Possible in 20 minutes

Competitive

30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (100 / 50)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (50 / 35)

Performance

30 Cal Bike or 40 Cal Row
30 Sand Bag Shuttle Carries (50 / 40)
30 Cal Bike or 40 Cal Row
30 Double DB Farmer Carries (35 / 25)

Lifestyle

2 minutes Bike or Row
30 Sand Bag Shuttle Carries
2 minutes Bike or Row
30 Double DB Farmer Carries

Strength

Wednesday, February 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

8 sets x 3 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 Bench Press
8-12 Plate Tricep Extensions
Rest 1 minute

Strength

Wednesday, February 22nd, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
8-12 DB Split Squat - per side
10-15 DB Bent Over Row
Max Plank
Rest 1 minute

Bootcamp

Tuesday, February 21st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Med Ball Deadlift, Curl, and Press
Clean Demo / Practice / Form Checks

Strength

FRONT SQUATS
Every 3 minute on the minute x 4 rounds
Clean x 3 single reps buidling 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

4 Rounds

Competitive

8 Thrusters (115 / 85)
15 / 11 Cal Bike or 20 / 15 Cal Row

Performance

8 Thrusters (95 / 65)
12 / 8 Cal Bike or 17 / 12 Cal Row

Lifestyle

8 Thrusters
45 seconds Bike or Row