Workouts | Raise the Bar Fitness

Bootcamp

Friday, December 16th, 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 6 rounds
Strict Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test

WOD

Workout Format

21-15-6
In teams of 2 sync all moves for time

Competitive

Deadlifts (185 / 130)
Wall Balls (20 / 14)
Wall Ball Sit-ups (20 / 14)

Performance

Deadlifts (145 / 100)
Wall Balls (14 / 10)
Wall Ball Sit-ups (14 / 10)

Lifestyle

Deadlifts
Wall Balls
Sit-ups
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.

Strength

Thursday, December 15th, 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
10-15 DB Stiff Leg Deadlift
16-24 Walking Lunges
30-40 Seconds Farmer Hold
Rest 1.5 Minutes

Deadlift

6 x 5 reps / rest 2 minutes / building weight

General

Thursday, December 15th, 2022 - Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
200m Jog
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

1 minute work / 30 seconds rest x 10
5 rounds
A) Row
B) Plank
5 rounds
A) Row
B) Wall sit

Bootcamp

Thursday, December 15th, 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
Med Ball Thruster
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 1 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Competitive

AMRAP 2.5
35 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Performance

AMRAP 2.5
28 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Lifestyle

AMRAP 2.5
25 Hang Power Cleans
Max Skips
Rest 2 Minutes
AMRAP 2.5
25 Push Jerks
Max Skips
rest 2 minutes
AMRAP 2.5
25 Hang Power snatches
Max Skips
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.

Strength

Wednesday, December 14th, 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

6 sets x 5 reps building weight / rest 2 minutes

Accessory

3 Rounds
6-12 Push-ups
8-12 Pendlay Rows
Rest 1.5 minutes

Strength

Wednesday, December 14th, 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 Arnold Press
Max Farmer Hold
Rest 1 minute

Bootcamp

Wednesday, December 14th, 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
Inch Worm
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Workout Format

AMRAP 20

Competitive

1000m Air Bike
5 Burpee Hand Stand Wall Walks
1000m Air Bike
5 Burpee Box Jump Overs (30/24)

Performance

1000m Air Bike
5 Burpee Hand Stand Wall Walks (Shorter Distance)
1000m Air Bike
5 Burpee Box Jump Overs (24/20)

Lifestyle

800m Air Bike
5 Inchworm Jump Squat
800m Air Bike
5 Burpee Box Step Overs

General

Tuesday, December 13th, 2022 - Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
200m Jog
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

1 minute work / 30 seconds rest x 10
5 rounds
A) Row
B) Plank
5 rounds
A) Row
B) Wall Sit

Bootcamp

Tuesday, December 13th, 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
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
Strict chin-up x 6-12 reps
Every minute on the minute x 5 rounds
Sand bag hold x 40 seconds

WOD

Workout Format

For Time

Competitive

8-7-6-5
Pull-ups
65-55-45-35
Double Unders
-into-
6-5-4-3
Chest to Bar
50-40-30-20
Double Unders

Performance

8-7-6-5
Jumping Pull-ups
65-55-45-35
Double Unders (Count Misses)
-into-
6-5-4-3
Jumping Chest to Bar
50-40-30-20
Double Unders (Count Misses)

Lifestyle

8-7-6-5
Ring row
65-55-45-35
Single Unders
-into-
6-5-4-3
Bent over DB row
50-40-30-20
Single Unders

Strength

Monday, December 12th, 2022 - Circuit Class

General Warm-Up

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

Strength Circuit

4 Rounds
16-24 Goblet Lunges
10-15 Sandbag Glute Bridge
20-30 Calf Raise
Rest 1 minute

Strength

Monday, December 12th, 2022 - Squat Class

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Lat Pull Downs
12 Empty Bar Front Squat

Accessory

3 Rounds
8-12 Front Squats
10-20 Band Hamstring Curls
Rest 1.5 minutes

Front Squat

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

Bootcamp

Monday, December 12th, 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
Med Ball Thruster
Back Squat Demo / Progressions / Teaching
Back Squat Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Workout Format

4 rounds for time
* Squats are from a squat rack, not the ground.

Competitive

8 Back Squats (220 / 145)
21/15 Cal Row

Performance

8 Back Squats (160 / 105)
21/15 Cal Row

Lifestyle

8 Back Squats
16/11 Cal Row

Strength

Saturday, December 10th, 2022 - ATS Day 31

General Warm-Up

2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats

Snatch Warm Up

empty bar
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)

Snatch Complex

E2:00MOM6
1x ( 1 High Hang + 1 Floor + 1 High-Hang + 1 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy

Clean and Jerk Warm Up

empty bar
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)
B) Push Jerk
3x3
C) Tall Split Jerk
3x2

Clean and Jerk Complex

E2:00MOM6
1x (1 High Hang + 1 Floor + 1 Front Squat + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy

Snatch Grip Push Press

E2:00MOM5
4x
70-75% Push Press

Strength

Saturday, December 10th, 2022 - OLY Foundations Day 97

General Warm-Up

3RNFT
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning

Snatch Warm Up

empty bar
A) 3x(5 High Pull + 5 Muscle Snatch)
B) 3x (3 Snatch Balance + 3 OHS)

Snatch Work

E130MOM5: 3x No-Feet Snatch
50-55% Snatch/Very Light
E130MOM5: 2x Snatch
60-65% Snatch/ Light

Clean Warm Up

empty bar
A) 3x (5 Muscle Clean + 5 Front Squat)
B) Tall Clean
3x3

Clean Work

E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light
E130MOM5: 2x Clean
60-65% Clean/Light

Front Squat

E2:00MOM3
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat

Bootcamp

Friday, December 9th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format

In teams of 3, For Time
99-75-51-27 (Split all reps)

Competitive

Wall Balls (20 / 14)
Box Jump Overs (24 / 20)
Single DB Devil Press (40 / 25)

Performance

Wall Balls (20 / 14)
Box Jump or Step Overs (24 / 20)
Single DB Devil Press (30 / 20)

Lifestyle

Wall Balls
Box Step Overs
Single DB Devil Press

Bootcamp

Thursday, December 8th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Alternating lunges
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format

AMRAP 18

Competitive

5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders

Performance

5 Jumping Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders (Count Misses)

Lifestyle

5 Ring Rows
10 Elevated Push-ups
15 Air Squats
20 Single Unders

Bootcamp

Wednesday, December 7th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 last week.

WOD

Workout Format

4 Rounds for Time

Competitive

15 Push Press (95 / 65)
21 / 15 Cal Bike

Performance

15 Push Press (65 / 45)
21 / 15 Cal Bike

Lifestyle

15 Push Press
15 / 10 Cal Bike

Bootcamp

Tuesday, December 6th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
Pendlay Row x 8
Every minute on the minute x 5 rounds
Farmer hold x 35 seconds

WOD

Workout Format

EMOM 21
* Adjust reps, weight, and meters row to challenge you each minute. You should feel like you have to move quickly.

Competitive

Min 1) 250m Row
Min 2) 6 Sandbag Cleans (100 / 50), 6 Burpees
Min 3) Rest

Performance

Min 1) 200m Row
Min 2) 6 Sandbag Cleans (50 / 30), 6 Burpees
Min 3) Rest

Lifestyle

Min 1) 40 second Row
Min 2) 6 Sandbag Cleans, 6 No Push-up Burpees
Min 3) Rest

Bootcamp

Saturday, December 10th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form

WOD

Workout Format

Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
8 Pull-ups
12 Shuttle Runs
Blue:
12 DB Push Press (35/25)
8 Burpee Box Jump Overs
Green:
12 Wall Balls (20/14)
50 Skips
White:
10 Cal Bike
5 Deadlifts (200 / 140)

Bootcamp

Monday, December 5th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball thruster
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 4 reps last week.

WOD

Workout Format

AMRAP 12

Competitive

15 Wall Balls (20 / 14)
10 Alternating DB Snatches (50 / 35)
5 Burpees Over DB

Performance

15 Wall Balls (14 / 10)
10 Alternating DB Snatches (35 / 25)
5 Burpees Over DB (Step Overs Count)

Lifestyle

15 Wall Balls
10 Alternating DB Snatches
5 No Push-up Burpees Over DB (Step Overs Count)