Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, August 17th, 2024 - Olympic Weightlifting 181.1

General Warm-Up

10x PVC 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 Mid Muscle Snatch
w/ light weight (<50%) or empty bar
B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 2 Muscle Clean + 2 Mid Muscle Clean Clean
w/ light weight (<50%) or empty bar
B) 3 sets: 1 Tall Power + 1 Mid-Thigh Power + 1 Floor Power w/ light weight (50%) or empty bar

Snatch Work

E2:00MOM5
1 Snatch Pull + 1 Mid-Thigh + 1 Floor + 1 OHS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Clean

E2:00MOM5
1 Clean Pull + 1 Mid-Thigh + 1 FS + 1 Floor 1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Strength

Friday, August 16th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Accessory

Deadlift
1) Conventional Deadlift 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Bulgarian Split Squats 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

Friday, August 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

AMRAP ~ 15 Minutes ~ Splitting Reps

Competitive

20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees

Performance

20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees

Lifestyle

20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees

Notes

16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees

Bootcamp

Friday, August 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

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

WOD

Workout Format

AMRAP ~ 15 Minutes ~ Splitting Reps

Competitive

20 Box Jump Overs (24/20)
20 Db Overhead Lunges (35/25)
20 Burpees

Performance

20 Box Jump Overs or Step Overs (24/20)
20 Db Overhead Lunges (25/15)
20 Burpees

Lifestyle

20 Box Step Overs
20 Alternating Lunges
20 Burpees or Elevated Burpees

Notes

16 Box Step Ups
15 Elevated Push-Ups
15 Band Good Morning
10 Box Jumps
10 Push-Ups
15 Band Deadlifts
10 Burpees

Flash

Thursday, August 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

EMOM x 15 Minutes

Competitive

1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists

Performance

1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists

Lifestyle

1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists

Notes

2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist

Bootcamp

Thursday, August 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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

EMOM x 15 Minutes

Competitive

1) Row
2) Hanging Leg Raises
3) Plank
4) Bike
5) Russian Twists

Performance

1) Row
2) Hanging Knee Raises
3) Plank
4) Bike
5) Russian Twists

Lifestyle

1) Row
2) Lying Leg Raises
3) Plank
4) Bike
5) Russian Twists

Notes

2 Rounds
60 Seconds Bike
60 Seconds Row
30 Seconds Dead Hang
30 Seconds Plank
30 Seconds Russian Twist

Strength

Wednesday, August 14th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 3 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Pause on the Chest Bench Press 3 Sets X 8-15 Reps / Rest 1 Minutes
2) Ring Rows 3 Sets X 8-12 Reps / Rest 1 Minute
3) Push-Ups 3 Sets X 8-15 Reps / Rest 1 Minute

Flash

Wednesday, August 14th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Competitive

Max Reps DB Floor Press (50/35)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Performance

Max Reps DB Floor Press (35/25)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Lifestyle

Max Reps DB Floor Press
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Notes

3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)

Bootcamp

Wednesday, August 14th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

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

Competitive

Max Reps DB Floor Press (50/35)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Performance

Max Reps DB Floor Press (35/25)
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Lifestyle

Max Reps DB Floor Press
Max Reps Inverted Row
-Into-
21-15-9 Reps
DB Floor Press
Inverted Row

Notes

3 Rounds
15 Elevated Push-Ups (Lowering Each Round if Possible)
15 Ring Rows (Lowering Each Round if Possible)

Flash

Tuesday, August 13th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

Workout Format

6 Rounds

Competitive

50M Sprint
Rest 120 Seconds

Performance

50M Sprint
Rest 120 Seconds

Lifestyle

40M Sprint
Rest 120 Seconds

Notes

-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
-Into-
10M Run
20M Run
30M Run
40M Run
50M Run X 3 Reps Increasing Intensity

Bootcamp

Tuesday, August 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
7 Sets X 2 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
7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

Workout Format

6 Rounds

Competitive

50M Sprint
Rest 120 Seconds

Performance

50M Sprint
Rest 120 Seconds

Lifestyle

40M Sprint
Rest 120 Seconds

Notes

-Into-
8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc
-Into-
10M Run
20M Run
30M Run
40M Run
50M Run X 3 Reps Increasing Intensity

Strength

Monday, August 12th, 2024 – Squat Sesh

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
15 Empty or Very Light Front Squat

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
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

Flash

Monday, August 12th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

4 Rounds

Competitive

20 Goblet Squats (50/35)
15 Deadlifts (135/95)
120 Single Unders

Performance

20 Goblet Squats (35/25)
15 Deadlifts (95/65)
120 Single Unders

Lifestyle

20 Air Squats
15 Deadlifts
80 Single Unders or Hops

Notes

60 Seconds of Single Unders
15 Air Squats
15 Band Deadlifts
60 Seconds of Single Unders
15 Goblet Squats
15 Empty Bar Deadlifts
60 Seconds of Single Unders

Bootcamp

Monday, August 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

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

WOD

Workout Format

4 Rounds

Competitive

20 Goblet Squats (50/35)
15 Deadlifts (135/95)
120 Single Unders

Performance

20 Goblet Squats (35/25)
15 Deadlifts (95/65)
120 Single Unders

Lifestyle

20 Air Squats
15 Deadlifts
80 Single Unders or Hops

Notes

60 Seconds of Single Unders
15 Air Squats
15 Band Deadlifts
60 Seconds of Single Unders
15 Goblet Squats
15 Empty Bar Deadlifts
60 Seconds of Single Unders

Gymnastics

Sunday, August 11th, 2024 – Gymnastics

Skill Work (15 minutes)

Handstand Walks
4 sets of 5-10 steps
(use a wall or spotter if needed)
Kipping Handstand Push-Ups
4 sets of 5 reps
(practice the kipping motion)

Strength Work (20 minutes)

Push Press
4 sets of 8 reps
(barbell or dumbbells)
Pull-Ups or Chin-Ups
3 sets of 8-10 reps

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.

Core Work (10 minutes)

Handstand Shoulder Shrugs
4 sets of 10 reps
(while in a handstand position against the wall)
L-Sit Holds
4 sets of 20 seconds
(on parallettes or dip bars)

Cool Down (10 minutes)

Static Stretching
Focus on shoulders, wrists, and core.

Olympic Weightlifting

Saturday, August 10th, 2024 - Olympic Weightlifting 180.2

Secondary Strength Movement

Back Squat

E1:30MOM7
4 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 85%
2 @ 80%
4 @ 75%
% of Back Squat

Snatch Pull Work

E2:00MOM4
5s Tempo Pull
3x @ 80%
3x @ 80%
3x @ 80%
% of Snatch

Olympic Weightlifting

Saturday, August 10th, 2024 - Olympic Weightlifting 180.1

General Warm-Up

10x PVC 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 : 5 Mid Muscle Snatch + 2 OHS
w/ empty bar
B) 3 set: 3 Tall Power Snatch w/ empty bar

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Mid Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 2 Split Jerk w/ empty bar

Snatch Work

E2:00MOM5
1 Mid Snatch + 1 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

C&J Work

E2:00OM5
1 Mid Clean + 1 Clean + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of C&J

Bootcamp

Saturday, August 10th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
400M Run
15 Empty Bar Snatch Grip High Pulls
15 Empty Bar Muscle Clean and Jerks
15 Dynamic Squat Stretches
400M Row
15 Empty Bar Snatch
15 Empty Bar Clean and Jerk
15 Wall Balls

WOD

Workout Format

With a Partner ~ Complete the Following ~ Splitting the Work

Competitive

1600M Run Together
150 Wall Balls (20/14)
75 Snatches (45/35)
30 Clean and Jerks (135/95)
1600M Run

Performance

1600M Run Together
150 Wall Balls (14/10)
75 Snatches (45/35)
30 Clean and Jerks (95/65)
1600M Run

Lifestyle

1200M Run Together
150 Wall Balls
75 Snatches
30 Clean and Jerks
1200M Run

Strength

Friday, August 9th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Accessory

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

Sumo Deadlift

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

Flash

Friday, August 9th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

Complete In Pairs ~ Sharing Work

Competitive

1600M Sand Bag Carry (50/40)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder

Performance

1000M Sand Bag Carry (35/25)
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder

Lifestyle

800M Sand Bag Carry
100 Sand Bag Squats
100 Sand Bag Shoulder to Shoulder

Notes

2 Rounds
15 Band Good Morning
15 Band Overhead Press
15 Air Squats
30 Second Plank
15 Empty Bar Stiff Leg Deadlift