Workouts | Raise the Bar Fitness

Flash

Tuesday, December 3rd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 3 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format

In Pairs ~ 15 Minutes AMRAP (Switch Each Round)

Competitive

5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)

Performance

5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)

Lifestyle

5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls

Bootcamp

Tuesday, December 3rd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 3 Reps @ 85% 1RM

WOD

Workout Format

In Pairs ~ 15 Minutes AMRAP (Switch Each Round)

Competitive

5 Power Cleans (155/110)
10 Box Jumps (24"/20")
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)

Performance

5 Power Cleans (135/95)
10 Box Jumps (24"/20")
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)

Lifestyle

5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls

Strength

Monday, December 2nd, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Secondary Strength Movement

Back Squat

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 5 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes

Flash

Monday, December 2nd, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

WOD

Workout Format

For Time ~ 14 Minute Time Cap

Competitive

21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees

Performance

21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees

Lifestyle

21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees

Bootcamp

Monday, December 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds
- Into -
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

Strength

Back Squat
Every 1:30 on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep
- Into -
Every 2:30 Minutes on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

Workout Format

For Time ~ 14 Minute Time Cap

Competitive

21 Front Squats (135/95)
21 Pull-Ups
15 Front Squats
15 Toes-to-Bar
9 Front Squats
9 Burpees

Performance

21 Front Squats (105/75)
21 Assisted Pull-Ups
15 Front Squats
15 Leg Raises
9 Front Squats
9 Burpees

Lifestyle

21 Front Squats
21 Jumping Pull-Ups or Ring Rows
15 Front Squats
15 Knee Raises or Lying Knee Tucks
9 Front Squats
9 Burpees or Elevated Burpees

Gymnastics

Sunday, December 1st, 2024 – Gymnastics

Strength

3 x 8 Dumbbell Seated Press (light weight)
3 x 10 Inclined Pike Push-ups (feet on the floor or elevated)
Progression Work
3 x 5 Box-assisted Handstand Holds (scale by height of box)
3 x 6 Wall Walks to 45 degrees (partial ascent)
Accessory
3 x 12 Dumbbell Front Raises
3 x 10 Wall-facing Shoulder Taps

Strength

Sunday, December 1st, 2024 – Overhead Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Band Strict Press

Accessory

1. Strict Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Chin-Ups: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes

Strict Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% of 90% 1RM (Rest 2–4 Minutes)

Olympic Weightlifting

Saturday, November 30th, 2024 - Olympic Weightlifting 194.2

Snatch Singles

E1:30MOM6
NOTE: NO TNG REPS!!!!
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Snatch

Clean & Jerk

E1:30MOM6
2 Clean + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Clean + 1 Split Jerk
4th set: 80%
5th set: 85%
6th set: 90%
% of C&J

Clean Segment Pull

E2:00MOM3
Perform each set w/ 2s pause at knee.
ALL SETS: 3 Shrug Pull or High Pull @ 90%
% of Clean

Bootcamp

Saturday, November 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
10 Leg Swings per Side
10 Walking Lunges with a Twist per Side
8 Inchworms
- Into -
2 Rounds:
1) 15 Kettlebell Swings
2) 20 Box Step-Ups
3) 8 Elevated, Knee, or Full Push-Ups
4) 12 Glute Bridges

WOD

Workout Format

For Time ~ In Pairs

Competitive

25 Kettlebell Swings (53/35)
20 Box Jump Overs (24/20)
20 Push-Ups

Performance

25 Kettlebell Swings (35/25 )
20 Box Jump or Step-Overs (24/20)
20 Elevated, Knee, or Full Push-Ups

Lifestyle

25 Kettlebell Swings
20 Box Step-Overs
20 Elevated Push-Ups

Strength

Friday, November 29th, 2024 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh, 30 Seconds per Leg
Foam Rolling Inner Thigh, 30 Seconds per Leg
Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds per Side
Pancake Sit-Ups, 10 Reps
Hip Circles, 10 Reps per Leg
Cossack Squats, 10 Reps per Leg (3-Second Hold)
Band Good Mornings, 10 Reps

Accessory

1. Deadlift: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM (Rest 2–3 Minutes)
2. Good Mornings: 3–5 Sets x 10 Reps

Deadlift

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% of 90% 1RM (Rest 2–4 Minutes)

Flash

Friday, November 29th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

WOD

Workout Format

In Teams of 4

Competitive

120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)

Performance

120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)

Lifestyle

80 Wall Balls
80 Cal Row
80 Burpees

Bootcamp

Friday, November 29th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
- Into -
8 Air Squats
8 Wall Balls
1 Minute Row
1 Minute Burpees

Strength

Deadlifts
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format

In Teams of 4

Competitive

120 Wall Balls (20/14)
120 Cal Row
80 Burpees (2 Partners Sync)

Performance

120 Wall Balls (14/10)
120 Cal Row
80 Burpees (2 Partners Sync)

Lifestyle

80 Wall Balls
80 Cal Row
80 Burpees

Flash

Thursday, November 28th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
- Into -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

WOD

Workout Format

5 Rounds for Reps

Competitive

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest

Performance

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest

Lifestyle

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest

Bootcamp

Thursday, November 28th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
- Into -
40 Seconds Echo Bike (Increasing Intensity Every 10 Seconds)
5 Single Dumbbell Deadlifts
5 Hang Dumbbell Power Snatches
5 Dumbbell Power Snatches
12 Burpees

Strength

Push Press
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 on the Minute:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format

5 Rounds for Reps

Competitive

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (50/35)
3) 1 Minute Burpees
4) 1 Minute Rest

Performance

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches (35/25 lbs)
3) 1 Minute Burpees
4) 1 Minute Rest

Lifestyle

1) 1 Minute Echo Bike Calories
2) 1 Minute Dumbbell Snatches
3) 1 Minute Elevated Burpees
4) 1 Minute Rest

Strength

Wednesday, November 27th, 2024 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Secondary Strength Movement

Bench Press

1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 70% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 80% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 90% of 90% 1RM (Rest 2–4 Minutes)

Accessory

1. Bench Press: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Pull-Ups: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes

Flash

Wednesday, November 27th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

WOD

Workout Format

EMOM 12

Competitive

1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups

Performance

1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups

Lifestyle

1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups

Bootcamp

Wednesday, November 27th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Arm Swings, 60 Seconds
Scorpion Stretch, 60 Seconds
Inchworm to Push-Up, 60 Seconds
Scap Pull-Ups, 60 Seconds
Ring Rows, 60 Seconds
- Into -
Push-Ups (Scaled), 60 Seconds
Band Lat Pulldowns, 60 Seconds
Assisted Ring Dips or Bench Dips, 60 Seconds
Wall Walks, 60 Seconds

Strength

Bench Press
Every 1:30 Minutes:
1) 40% 1RM, 8 Reps
2) 50% 1RM, 6 Reps
3) 60% 1RM, 4 Reps
4) 65% 1RM, 2 Reps
5) 70% 1RM, 1 Rep
6) 75% 1RM, 1 Rep
7) 80% 1RM, 1 Rep
- Into -
Every 2:30 Minutes:
3 Sets at 85% 1RM, 3–5 Reps

WOD

Workout Format

EMOM 12

Competitive

1) 20 Push-Ups
2) 12 Pull-Ups
3) 12 Ring Dips
4) 8 Handstand Push-Ups

Performance

1) 20 Elevated or Full Push-Ups
2) 15 Ring Rows
3) 12 Bench Dips
4) 8 Pike Push-Ups

Lifestyle

1) 12 Elevated or Full Push-Ups
2) 12 Ring Rows
3) 10 Bench Dips
4) 6 Pike Push-Ups

Flash

Tuesday, November 26th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

WOD

Workout Format

For Time

Competitive

20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps

Performance

20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups

Lifestyle

20 Power Cleans
40 Sit-Ups
60 Box Step-Ups

Bootcamp

Tuesday, November 26th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
- Into -
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups

Strength

Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 4 Reps @ 75% 1RM

WOD

Workout Format

For Time

Competitive

20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps

Performance

20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups

Lifestyle

20 Power Cleans
40 Sit-Ups
60 Box Step-Ups

Strength

Monday, November 25th, 2024 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Secondary Strength Movement

Back Squat

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 70% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 80% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 90% of 90% 1RM / Rest 2-4 Minutes

Accessory

1. Back Squat: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Stiff Leg Deadlifts: 3-5 Sets x 10 Reps @ Easy Weight / Rest 1.5-3 Minutes