Workouts | Raise the Bar Fitness

Bootcamp

Saturday, November 9th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
1 Minute Air Bike
10 Sit-Ups
10 Plank to Downward Dog
10 Dynamic Squats
8 90
90/90 Hip Rotations
8 Sweepers Per Side

WOD

Workout Format

30 Minute AMRAP
Teams of 3

Competitive

30 Wall Balls (20/14)
30 Sit-Ups
30 Hang Cleans (95/65)
30 Cal Bike
30 Hang Snatches (95/65)
*Complete 6000m Row for Time with One Partner Working on the Row at All Times*

Performance

30 Wall Balls (14/10)
30 Sit-Ups
30 Hang Cleans (65/45)
30 Cal Bike
30 Hang Snatches (65/45)
*Complete 5000m Row for Time with One Partner Working on the Row at All Times*

Lifestyle

30 Wall Balls
30 Sit-Ups
30 Hang Cleans
20 Cal Bike
30 Hang Snatches
*Complete 4000m Row for Time with One Partner Working on the Row at All Times*

Strength

Friday, November 8th, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Deadlift: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Forearm Curls: 5 Sets x 10-15 Reps / Rest 1 Minute

Deadlift

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Flash

Friday, November 8th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Half Squat Hops
12 Ring Rows
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges

Strength

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format

For Time
21-15-9

Competitive

Deadlifts (155/110)
Box Jumps

Performance

Deadlifts (135/95)
Box Jumps or Step-Ups

Lifestyle

Deadlifts
Box Step-Ups

Bootcamp

Friday, November 8th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Half Squat Hops
12 Ring Rows
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges

Strength

Deadlifts
Every Minute 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
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Plank
EMOM x 4 Rounds x 30 Seconds

WOD

Workout Format

For Time
21-15-9

Competitive

Deadlifts (155/110)
Box Jumps

Performance

Deadlifts (135/95)
Box Jumps or Step-Ups

Lifestyle

Deadlifts
Box Step-Ups

Flash

Thursday, November 7th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats

Strength

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format

For Time

Competitive

100 Push Press (95/65)
30 Wall Balls (20/14)

Performance

100 Push Press (45/35)
30 Wall Balls (14/10)

Lifestyle

70 Push Press
30 Wall Balls

Bootcamp

Thursday, November 7th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats

Strength

Push Press
Every Minute 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
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps
Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format

For Time

Competitive

100 Push Press (95/65)
30 Wall Balls (20/14)

Performance

100 Push Press (45/35)
30 Wall Balls (14/10)

Lifestyle

70 Push Press
30 Wall Balls

Strength

Wednesday, November 6th, 2024 – Bench Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Accessory

1. Bench Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Barbell Row: 5 Sets x 10 Reps / Rest 1 Minute

Flash

Wednesday, November 6th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
10 Scap Pull-Ups
10 Ring Rows

WOD

Workout Format

For Time

Competitive

30 Double-Unders
15 Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
5 Burpee Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Pull-Ups

Performance

30 Double-Unders or 50 Single Unders
15 Ring Rows
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
5 Burpee Pull-Ups
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
15 Ring Rows

Lifestyle

30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
5 Burpee Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows

Bootcamp

Wednesday, November 6th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press
Every Minute 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
Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps

WOD

Workout Format

For Time

Competitive

30 Double-Unders
15 Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
5 Burpee Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Pull-Ups

Performance

30 Double-Unders or 50 Single Unders
15 Ring Rows
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
5 Burpee Pull-Ups
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
15 Ring Rows

Lifestyle

30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
5 Burpee Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows

Flash

Tuesday, November 5th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
8 Inchworm Push-Ups
10 Lying Knee Tucks
10 Plank to Downward Dog
8 90/90 Hip Rotations
8 Sweepers Per Side

Strength

Overhead Squat
5 Minutes to Review Technique
E1.5MOM x 4 Rounds x 8 Reps

WOD

Workout Format

For Time
40-30-20-10

Competitive

Burpees
Sit-Ups

Performance

Burpees
Sit-Ups

Lifestyle

30-20-10-5
Burpees or No Push-Up Burpees
Sit-Ups or Crunches

Bootcamp

Tuesday, November 5th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
8 Inchworm Push-Ups
10 Lying Knee Tucks
10 Plank to Downward Dog
8 90/90 Hip Rotations
8 Sweepers Per Side
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch

Strength

Snatch
5 Minutes to Warm-Up to 90% 1RM
Into:
E1.5MOM x 5 Sets x 1-2 Reps @ 90% 1RM
*If you miss on the second rep, do not retry it*
Overhead Squat
EMOM x 4 Rounds x 8 Reps

WOD

Workout Format

For Time
40-30-20-10

Competitive

Burpees
Sit-Ups

Performance

Burpees
Sit-Ups

Lifestyle

30-20-10-5
Burpees or No Push-Up Burpees
Sit-Ups or Crunches

Strength

Monday, November 4th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Accessory

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Glute Bridge: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Plank: 3 Sets x 30-90 Seconds / Rest 1 Minute

Front Squats

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Flash

Monday, November 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

For Time

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

Performance

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

Lifestyle

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing

Bootcamp

Monday, November 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Strength

Back Squats
Every Minute 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
Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

For Time

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

Performance

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

Lifestyle

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing

Olympic Weightlifting

Saturday, November 30th, 2024 - Olympic Weightlifting 194.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold

Front Squat Warm Up

E2:30MOM2
1st set: 5 @ 60%
2nd set: 5 @ 65%
% of Front Squat

Front Squat

E2:30MOM8
WORK INTO A 3RM FRONT SQUAT
NOTE: May not require all sets to establish.
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ 85%
5th set: 3 @ …
6th set: 3 @ …
7th set: 3 @ …
8th set: 3 @ …
% of Front Squat

Barbell Warm Up: 10-15 minutes

A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 85%
6th set: 90%
% of Snatch

Gymnastics

Sunday, November 3rd, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Inverted Row on Bar
4 sets of 10-12 reps
Scapular Pull-Ups
4 sets of 8-10 reps
Kipping Swings (controlled swinging on the bar)
4 sets of 5-8 swings (focus on core control)
Leg Raises on Bar or Knees-to-Chest
4 sets of 10 reps
Assisted Pull-Up with Band
4 sets of 8 reps

Cool Down (10 minutes)

Stretching focused on lats, core, and hips

Strength

Sunday, November 3rd, 2024 – Overhead Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead

Accessory

1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Dips: 5 Sets x 8 Reps / Rest 1 Minute

Push Press

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes

Bootcamp

Saturday, November 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
Into
1 Round:
1 Minute of Skipping
5 Push-Ups
7 Squats
9 Sit-Ups
Into:
1 Round:
1 Minute of Double Unders or Skipping
5 Push-Ups
7 Squats
9 Sit-Ups

WOD

Workout Format

In Pairs ~ For Time

Competitive

600 Double Unders
Every 50 Reps:
5 Sync Push-Ups
7 Sync Squats
9 Sync Sit-Ups

Performance

1000 Single Unders
Every 50 Reps:
5 Sync Push-Ups or Elevated Push-Ups
7 Sync Squats
9 Sync Sit-Ups

Lifestyle

600 Single Unders
Every 75 Reps:
5 Sync Elevated Push-Ups
7 Sync Box Squats
9 Sync Sit-Ups or Crunches

Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.2

Secondary Strength Movement

Back Squat

E2:30MOM10
Establish a 1RM Back Squat
Note: You may not need all sets to establish.
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ …
1 @ …
1 @ …
1 @ …
% of Back Squat

Clean Work

E1:30MOM7
Clean Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
7th set: 1x 90%
% of Clean

Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar
B) 3 sets :3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 70%
2nd set: 3 Dip Squat + 1 Split Jerk @ 75%
3rd set: 2 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 90%
6th set: 1 Dip Squat + 1 Split Jerk @ 90%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90 %
7th set: 90%
% of Snatch