Workouts | Raise the Bar Fitness

General

Tuesday, February 21st, 2023 - Circuit Class

General Warm-Up

30 seconds work / 10 seconds 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

10 rounds of cardio of choice
1 minute on / 30 seconds off

10 rounds of cardio of choice
1 minute on / 30 seconds off

Bootcamp

Monday, February 20th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Arm Swings
Leg Swing (Left)
Leg Swing (Right)
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

Happy Family Day
2 Rounds for Time in Pairs (split reps however)

Competitive

100 Cal Row
80 Box Jumps
60 Single DB Push Press (50 / 35)
40 Single DB Lunges (50 / 35)
20 Burpee Pull-ups
10 Wall Walks

Performance

100 Cal Row
80 Box Jumps or Step-ups
60 Single DB Push Press (35 / 25)
40 Single DB Lunges (35 / 25)
20 Burpee Jumping Pull-ups
10 Wall Walks (shorter distance)

Lifestyle

100 Cal Row
80 Box Step-ups
60 Single DB Push Press
40 Lunges
20 Ring Rows
10 Bear Crawl (1.5 meters)

General

Sunday, February 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

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

Accessory

3 Rounds
8-12 DB Arnold Press
8-12 Dips
30-60 sec. Side Plank per Side
Rest 1.5 minutes

Bootcamp

Saturday, February 18th, 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

Deck Of Death
Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Amercian KB Swings
Diamonds: Burpees
Spades: Pull-up or Jumping Pull-ups
Clubs: DB Clean and Jerks
Joker: Give 10 Cal Bike or Row
* To add a bigger challenge you can do 200m run every 4 minutes on the minute.

Strength

Saturday, February 18th, 2023 - ATS Day 41

Warm Up - 2RNFT

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

Snatch Warm Up

A) 3 sets: 3 Tall Muscle Snatch + 3 Snatch Balance + 3 OHS w/ empty bar
B) 3 sets: 2x Tall Snatch w/ 2s pause in bottom w/ empty bar
C) 3 sets: 2x High-Hang Power Snatch w/ 60% Snatch

Clean Warm Up

A) 3 sets: 3 Tall Muscle Clean + 3 Front Squats w/ empty bar
B) 3 sets: 2x Tall Clean w/ empty bar
C) 3 sets: 2x High-Hang Power Clean w/ 60% Clean

Snatch Work: Mid-Hang Snatch

E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+

Clean Work: Mid-Hang Clean

E130MOM6
1st set: 3x 65-70%
2nd set: 2x 70-75%
3rd set: 1x 75-80%
4th set: 1x 80%
5th set: 1x 85%+
6th set: 1x 85%+

Strength

Saturday, February 18th, 2023 - OLY Foundations Day 107

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band 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 + 3 OHS w/ empty bar
B) 3 sets: 3x Snatch Balance w/ 2s pause in bottom w/ empty bar
C) 3 sets: 3x Snatch Grip Deadlift w/ 60% Snatch/Light

Clean Warm Up

A) 3 sets : 5 Muscle Clean + 3 Front Squat w/ empty bar
B) 3 sets: 3x Tall Clean w/ empty bar
C) 3 sets: 3x Clean-Grip Deadlift w/ 60% Clean/Light

Snatch Pull Work

E130MOM5
1x (1 Halting Snatch DL + 1 Snatch Shrug Pull + 1 Mid-Hang Snatch High Pull)
70% Snatch/Moderate

Clean Pull Work

E130MOM5
1x (1 Halting Clean Dl + 1 Clean Shrug Pull + 1 Mid-Hang Clean High Pull)
70% Clean/Moderate

Bootcamp

Friday, February 17th, 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
Overhead Squat
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
60 Calorie row
50 Toes-to-bars
40 Wallball Shots (20 / 14)
30 Cleans (135 / 95)
20 Muscle-ups

SCALED
60 Calorie Row
50 Hanging Knee Raises
40 Wallball Shots (14 / 10)
30 Cleans (95 / 65)
20 Chin-over-bar Pull-ups

FOUNDATIONS
60 Strokes on the Rower
50 Sit-ups
40 Wallball Shots
30 Cleans (45 / 35)
20 Push-ups

Bootcamp

Thursday, February 16th, 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
Band Deadlift
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

Workout Format

Every 1.5 minutes on the minute x 10 rounds

Competitive

6 Deadlifts (225 / 155)
Max Cal Row, Bike, Ski (alternate as desired)

Performance

6 Deadlifts (170 / 120)
Max Cal Row, Bike, Ski (alternate as desired)

Lifestyle

6 Deadlifts
Max Cal Row, Bike, Ski (alternate as desired)

Bootcamp

Wednesday, February 15th, 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
KB Windmills
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

For Time - In Pairs
* Both partners can work at the same time, and reps can be split as desired. Both partners must stop and do 10 burpees each.

Competitive

30 Pull-Ups
50 Wall Ball (20/14)
70 Sit-Ups
100 Kettlebell Swings (50 / 35)
Every 2 minutes: 10 Burpees

Performance

30 Jumping Pull-ups
50 Wall Ball (14 / 10)
70 Sit-Ups
100 Kettlebell Swings (35 / 25)
Every 2 minutes: 10 No Push-up Burpees

Lifestyle

30 Ring Rows
50 Wall Ball Squats
70 Sit-Ups
100 Kettlebell Swings
Every 2 minutes: 10 Elevated Burpees

Bootcamp

Tuesday, February 14th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 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
Squat Clean
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

Competitive

3 Rounds
10 Toes to Bar
10/8 Cal Row
-into-
40 Devil Press (35 / 25)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row

Performance

3 Rounds
10 Hanging Leg Raises
10/8 Cal Row
-into-
40 Devil Press (25 / 15)
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row

Lifestyle

3 Rounds
10 Hanging Knee Raises
10/8 Cal Row
-into-
40 Devil Press
-into-
3 Rounds
10 Sit-ups
10/8 Cal Row

Bootcamp

Monday, February 13th, 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
Med Ball Thrusters
Back Squat Demo / Practice / Form Checks

Strength

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

WOD

Workout Format

4 Rounds for Time

Competitive

12 Front Squats (150 / 105)
15/10 Cal Bike

Performance

12 Front Squats (110 / 80)
15/10 Cal Bike

Lifestyle

12 Front Squats
15/10 Cal Bike

Strength

Friday, February 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

4 Rounds
4-6 Deadlifts
Rest 20 seconds
3-8 Chin-ups
Rest 20 seconds
30-60 second Hollow hold
Rest 1.5 Minutes

Strength

Thursday, February 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

10 sets x 1 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 KB Swings
8-12 Heel Elevated Goblet Squat
30-40 seconds Farmer Hold
Rest 1.5 minutes

Strength

Wednesday, February 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

6 sets x 5 reps building weight / rest 2 minutes

Accessory

3 Rounds
8-12 DB Bench Press
6-12 Chin-ups
8-12 DB Skull Crushers
Rest 1.5 minutes

Strength

Wednesday, February 15th, 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

3 Rounds
6-12 DB Strict Press
10 - 15 Ring Rows
30 - 90 second Single Arm Farmer Hold - per side
Rest 1.5 minutes

Strength

Monday, February 13th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
8-12 Back Squat
10-15 Single Leg Glute Bridge - per side
10-15 DB Calf Raises

Strength

Monday, February 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

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

Accessory

3 Rounds
8-12 Front Squat
10-20 Band Hamstring Curls
Rest 1.5 min

General

Thursday, February 16th, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Walking Lunges
16 Band Rows

WOD

Workout Format

4 Rounds
3 minutes on / 1 minutes off
Bike, Run, Row, or Ski

General

Tuesday, February 14th, 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

Every 2 minute on the minute x 10 Rounds
12 Slam Balls
Max Distance Bike, Row, Ski, or Run

General

Sunday, February 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

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

Accessory

3 Rounds
8-12 DB Strict Press
8-12 Skull Crusher
30-60 sec. Side Plank per Side
Rest 1.5 minutes