Workouts | Raise the Bar Fitness

Bootcamp

Saturday, August 24th, 2024 - Bootcamp

General Warm-Up

3 Rounds Every Minute on the Minute X 3 Minutes
Round 1
1) Row
2) Ring Row
3) Elevated Push-up
Round 2
1) Row
2) Pull-up
3) Pike Push-up
Round 3
1) Row
2) Muscle Up
3) Handstand Push-up

WOD

Workout Format

This workout is the Lazar Dukic memorial workout, with some adjustments to fit a partner workout
In Pairs ~ Split Reps

Competitive

7 Minute AMRAP:
30 Calorie Row
10 Bar Muscle-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Strict Handstand Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Bar Muscle-Ups
16 Strict Handstand Push-Ups

Performance

7 Minute AMRAP:
30 Calorie Row
10 Pull-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Pike Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Pull-Ups
16 Pike Push-Ups

Lifestyle

7 Minute AMRAP:
20 Calorie Row
10 Jumping Pull-Ups or Ring Rows
Rest 3 Minutes
7 Minute AMRAP:
20 Calorie Row
16 Hand Release Push-Ups or Elevated Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Jumping Pull-Ups or Ring Rows
16 Hand Release Push-Ups or Elevated Push-Ups

Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.2

Split Jerk Work

E2:00MOM5
3 BTN Split Jerk w/ 2s pause catch
1st set: 65%
2nd set: 70%
THEN…
3 NO PAUSE BTN Split Jerk
3rd set: 75%
4th set: 75%
5th set: 75%
% of Jerk

Front Squat

E2:30MOM5
1x 2s pause FS + 1x (1 1/4 FS) + 3 Regular FS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Front Squat

Olympic Weightlifting

Saturday, August 24th, 2024 - Olympic Weightlifting 182.1

General Warm-Up

10x Band Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch + T Spine Reach

Snatch Warm Up: 5 Minutes

A) 3 sets : 2 Muscle Snatch + 2 Snatch Balance
w/ empty bar
B) 3 sets: 2 Tall Snatch + 2 Floor Snatch w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Front Squat
w/ empty bar
B) 3 sets: 2 Tall Clean+ 1 Floor Clean w/ light weight (50%) or empty bar

Snatch Work

Snatch Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%
% of Snatch

Clean Work

Clean Singles: 1:00 EFFORT + 1:00 REST EACH SET
3 @ 65-68%
3 @ 70-73%
2 @ 75-78%
1 @ 80-85%
2 @ 75-78%
3 @ 70-73%

Flash

Friday, August 23rd, 2024 - Flash Class

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

WOD

Workout Format

4 Rounds for Time

Competitive

8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)

Performance

8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)

Lifestyle

8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts

Bootcamp

Friday, August 23rd, 2024 - Bootcamp

General Warm-Up

30 Seconds Alternating Deep Lunges With Elbow to Foot
30 Seconds Prayer Stretch
30 Seconds Alternating Cossack Squats
-Into-
Every 1 Minute on the Minute X 5 Minutes
1) Row
2) Banded Good Morning
3) Air Squats
4) Sumo Deadlifts
5) Pvc Muscle Cleans

Strength

Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format

4 Rounds for Time

Competitive

8 Front Squats (135/95)
250 M Row
-Into-
30 Sumo Deadlifts (135/95)

Performance

8 Front Squats (95/65)
250 M Row
-Into-
30 Sumo Deadlifts (95/65)

Lifestyle

8 Front Squats
250 M Row
-Into-
30 Sumo Deadlifts

Strength

Friday, August 23rd, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
10 Empty Bar or Very Light Sumo Deadlift

Accessory

1) Stiff Leg Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Walking Lunges 3 Sets X 8-12 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

Deadlift
Build To A Heavy 3 Reps / Rest 2-5 Minutes

Flash

Thursday, August 22nd, 2024 - Flash Class

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

WOD

Workout Format

15 Minutes AMRAP

Competitive

60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups

Performance

60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups

Lifestyle

60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups

Bootcamp

Thursday, August 22nd, 2024 - Bootcamp

General Warm-Up

2 Rounds
30 Jumping Jacks
20 Seconds Mountain Climbers
10 Inchworms
20 Seconds Spiderman Mountain Cilmbers
10 Pike Push-Ups
-Into-
10 Empty Bar Overhead Press

Strength

Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max

WOD

Workout Format

15 Minutes AMRAP

Competitive

60 Double Unders
15 Knees to Chest
200M Run
25 Sit-Ups

Performance

60 Double Unders or 100 Single Unders
15 Knee Raises
200M Run
25 Sit-Ups

Lifestyle

60 Single Unders
15 Knee Raises
200M Run
15 Sit-Ups

Strength

Wednesday, August 21st, 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
10 Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

1) Bench Press 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Bent Over Orws 3 Sets X 8-12 Reps / Rest 1 Minute
3) High Plank Shoulder Taps 3 Sets X 8-16 Reps per Side / Rest 1 Minute

Flash

Wednesday, August 21st, 2024 - Flash Class

WOD

Workout Format

4 Rounds for Time ~ In Pairs Split Reps

Competitive

30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike

Performance

30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike

Lifestyle

30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike

Notes

2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows

Bootcamp

Wednesday, August 21st, 2024 - Bootcamp

Strength

Bench Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

Workout Format

4 Rounds for Time ~ In Pairs Split Reps

Competitive

30 Dumbbell Bench Press (50/35)
40 Ring Rows
40/30 Cals Air Bike

Performance

30 Dumbbell Bench Press (35/25)
40 Ring Rows
35/25 Cals Air Bike

Lifestyle

30 Dumbbell Bench Press
40 Ring Rows
2 Minutes Air Bike

Notes

2 Rounds
30 Seconds Arms Out to the Side Alternating Scorpions
15 Push-Ups or Knee Push-Ups
15 Band Pull Aparts
15 Ring Rows
-Into-
10 Empty Bar Bench Press

Flash

Tuesday, August 20th, 2024 - Flash Class

WOD

Workout Format

20 Minute AMRAP

Competitive

5 Handstand Push-Ups
10 Alternating Pistol Squats
15 Pull-Ups

Performance

5 Feet on Box Pike Push-Ups
10 Alternating Lunges
15 Jumping Pull-Ups

Lifestyle

5 Elevated or Hand Release Push-Ups
10 Alternating Lunges
15 Ring Rows

Notes

-Into-
15 Pvc Pass Overs
16 Pvc Front Rack Alternating Shoulder Stretch
10 Pvc Front Squats
10 Pvc Overhead Squats
6 Pike Push-Ups
10 Alternating Deep Lunges
10 Ring Rows

Bootcamp

Tuesday, August 20th, 2024 - Bootcamp

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
10 Sets X 1 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
10 Sets X 1 Reps / Rest 60-90 Seconds

WOD

Workout Format

20 Minute AMRAP

Competitive

5 Handstand Push-Ups
10 Alternating Pistol Squats
15 Pull-Ups

Performance

5 Feet on Box Pike Push-Ups
10 Alternating Lunges
15 Jumping Pull-Ups

Lifestyle

5 Elevated or Hand Release Push-Ups
10 Alternating Lunges
15 Ring Rows

Notes

-Into-
15 Pvc Pass Overs
16 Pvc Front Rack Alternating Shoulder Stretch
10 Pvc Front Squats
10 Pvc Overhead Squats
6 Pike Push-Ups
10 Alternating Deep Lunges
10 Ring Rows
-Into-
6 Snatch Deadlift-Shrugs With Pvc.
6 Snatch Deadlift-High Pulls With Pvc.
6 Hang Muscle Snatch With Pvc
6 Hang Power Snatch With Pvc
6 Muscle Snatch With Pvc
6 Power Snatch to Overhead Squat With Pvc
-Into-
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans to Front Squat With Pvc

Strength

Monday, August 19th, 2024 – Squat Sesh

General Warm-Up

2 Rounds
30 Jumping Jacks
30 Seconds Dead Bugs
16 Elephant Walks
10 Dynamic Squat Stretch
Squat Progression
10 Air Squats
10 Cobra Squats
10 Pvc Back Squats

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

1) Heel Eleveated Back Squat 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Kick Stand Deadlift 3 Sets X 10-15 Reps per Side / Rest 1 Minute
3) Plank 3 Sets X 60-90 Seconds / Rest 1 Minute

Flash

Monday, August 19th, 2024 - Flash Class

WOD

Workout Format

5 Rounds

Competitive

5 Hang Cleans (135/95)
5 Shoulder to Over Head (135/95)
12/9 Air Bike Cals
Rest 2 Minutes

Performance

5 Hang Cleans (95/65)
5 Shoulder to Over Head (95/65)
10/7 Air Bike Cals
Rest 2 Minutes

Lifestyle

5 Hang Cleans
5 Shoulder to Over Head
40 Seconds Air Bike
Rest 2 Minutes

Notes

2 Rounds
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps
Clean Progression
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans With Pvc
Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc

Bootcamp

Monday, August 19th, 2024 - Bootcamp

Strength

Back Squat
Build to a Heavy 5 Reps in 12 Minutes/ Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5 / Rest 60-90 Seconds

WOD

Workout Format

5 Rounds

Competitive

5 Hang Cleans (135/95)
5 Shoulder to Over Head (135/95)
12/9 Air Bike Cals
Rest 2 Minutes

Performance

5 Hang Cleans (95/65)
5 Shoulder to Over Head (95/65)
10/7 Air Bike Cals
Rest 2 Minutes

Lifestyle

5 Hang Cleans
5 Shoulder to Over Head
40 Seconds Air Bike
Rest 2 Minutes

Notes

2 Rounds
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps
Squat Progression
10 Air Squats
10 Cobra Squats
10 Pvc Back Squat
Clean Progression
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans With Pvc
Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc

Gymnastics

Sunday, August 18th, 2024 – Gymnastics

Strength Work (25 minutes)

Toes-to-Bar
3 sets x 6-8 reps
Focus on quality over quantity, maintaining proper form
Pull-up Holds
3 sets x 10-20 seconds
Hold at the top position of a pull-up
Reverse Crunches
3 sets x 10-12 reps
Focus on lifting hips towards chest

Skill Work (25 minutes)

Toes-to-Bar Practice
3 sets x 10-15 reps
Work on refining technique and increasing repetitions.
Kipping Toes-to-Bar
3 sets x 10-15 reps
Practice linking multiple kipping toes-to-bar together with proper form and rhythm.

Warm Up (5 minutes)

Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.

Strength

Sunday, August 18th, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
15 Empty Bar or Very Light Strict Press

Accessory

20 Minutes
1) Pike Push-up 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Chin-up 3 Sets X 6-12 Reps / Rest 1 Minute

Strict Press

30 Minutes To Build To A Heavy 5 Rep / Rest 2-5 Minutes

Bootcamp

Saturday, August 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
2 Rounds
30 Seconds Dead Hang
15 Band Push Press
15 Band Bent Over Row
15 Band Deadlift
15 Air Squats
-Into-
400M Run

WOD

Workout Format

With a Partner ~ Complete the Following ~ Splitting the Work

Competitive

400M Dual KB Farmer Carry (40/25)
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squats
-Into-
400M Dual KB Farmer Carry

Performance

400M Dual KB Farmer Carry (35/20)
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squats
-Into-
400M Dual KB Farmer Carry

Lifestyle

400M Dual KB Farmer Carry
5 Rounds
20 KB Push Press
20 KB Deadlifts
20 KB Bent Over Row
20 KB Front Squat
-Into-
400M Dual KB Farmer Carry

Olympic Weightlifting

Saturday, August 17th, 2024 - Olympic Weightlifting 181.2

Secondary Strength Movement

Back Squat

E1:30MOM8
4 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102%
1 @ 104%
% of Back Squat

Push Jerk & Split Jerk Work

E2:00MOM4
2 BTN Push Jerk + 2 BTN Split Jerk w/ 2s pause catch
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Jerk