Workouts | Raise the Bar Fitness

Flash

Wednesday, July 31st, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

2 Minutes Work / 30 Seconds Rest

Competitive

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

Performance

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

Lifestyle

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees

Notes

10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump

Bootcamp

Wednesday, July 31st, 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 85% of Your 1 Rep Max.

WOD

Workout Format

2 Minutes Work / 30 Seconds Rest

Competitive

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

Performance

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Burpees

Lifestyle

1) Air Bike
2) Row
3) Run
4) Ski Erg
5) Bike Erg
6) Single Unders
7) Box Step UPS
8) Elevated Burpees

Notes

10 Inchworms
1 Minute Cardio of Choice
10 Push-Ups or Elevated Push-Ups
1.5 Minutes Cardio of Choice
10 Plank Outs
2 Minutes Cardio of Choice
10 Burpees to Squat Jump

Flash

Tuesday, July 30th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

For Time

Competitive

5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats

Performance

5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats

Lifestyle

5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats

Notes

-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats

Bootcamp

Tuesday, July 30th, 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
8 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
8 Sets X 1 Reps / Rest 60-90 Seconds

WOD

Workout Format

For Time

Competitive

5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats

Performance

5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats

Lifestyle

5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats

Notes

-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats
-Into-
5 Snatch Deadlift-Shrugs With Pvc.
5 Snatch Deadlift-High Pulls With Pvc.
5 Hang Muscle Snatch With Pvc
5 Hang Power Snatch With Pvc
5 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc
5 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc

Strength

Monday, July 29th, 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) Split Squat 3 Sets X 8-12 Reps per Side / Rest 1 Minutes
2) Stiff Leg Deadlift 3 Sets X 10-15 Reps / Rest 1 Minute
3) Plank 3 Sets X 60-90 Seconds / Rest 1 Minute

Flash

Monday, July 29th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

AMRAP ~ 15 Minutes

Competitive

3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar

Performance

3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises

Lifestyle

3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest

Notes

60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises

Bootcamp

Monday, July 29th, 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
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format

AMRAP ~ 15 Minutes

Competitive

3 Minutes of Air Bike or Row
30 Single DB Overhead Lunges (35/25)
10 Toes to Bar

Performance

3 Minutes of Air Bike or Row
20 Single DB Overhead Lunges (35/25)
10 Hanging Leg Raises

Lifestyle

3 Minutes of Air Bike or Row
20 Alternating Lunges
10 Lying Leg Raises or Knees to Chest

Notes

60 Seconds Bike or Row
15 Alternating Lunges
15 Kip Swings
60 Seconds Bike or Row
5 Gym Lengths Overhead Db Carry
10 Kipping Leg Raises
60 Seconds Bike or Row
5 Toes to Bar or Leg Raises

Gymnastics

Sunday, July 28th, 2024 – Gymnastics

Skill Work (15 minutes)

Freestanding Handstand Holds:
4 sets of 10-20 seconds (use a spotter if needed).
Wall Walk to Shoulder Taps:
3 sets of 6 reps.

Strength Work (20 minutes)

Deficit Push-Ups:
4 sets of 8 reps (hands elevated on plates or blocks to increase range of motion).
Arnold Press:
4 sets of 12 reps (dumbbells).
Inverted Rows:
3 sets of 10-12 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)

Tuck-Ups:
4 sets of 15 reps.
Hollow Hold to Arch Hold Transitions:
4 sets of 5 transitions (5 sec per movement)

Cool Down (10 minutes)

Static Stretching:
Focus on shoulders, wrists, and hips.

Strength

Sunday, July 28th, 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) Db Strict Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Bodyweight Skull Crushers 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Db Bent Over Rows 3 Sets X 10-20 Reps / Rest 1 Minute

Strict Press

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

Olympic Weightlifting

Saturday, July 27th, 2024 - Olympic Weightlifting 178.2

Secondary Strength Movement

Back Squat

E2:30MOM6
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 75%
6 @ 70%
8 @ 65%
% of Back Squat

Snatch Pull Work

E2:00MOM4
Pause 2-inch + At Knee + Mid
3x @ 75%
3x @ 75%
3x @ 75%
3x @ 75%
% of Snatch

Olympic Weightlifting

Saturday, July 27th, 2024 - Olympic Weightlifting 178.1

General Warm-Up

10x Band Shoulder Rotations
10x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Standing Hip Rotations

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Dip Muscle Snatch + 2 OHS
w/ empty bar
B) 3 set: 3 Dip Power Snatch

C&J Warm Up: 5 Minutes

A) 3 sets: 5 Dip Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 3 Dip Power Clean + 2 Push Jerk

Snatch Work

E2:00MOM5
2 Dip Snatch + 2 OHS
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of Snatch

C&J Work

E2:00OM5
2 Dip Clean + 1 Front Squat + 1 Push Jerk
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of C&J

Bootcamp

Saturday, July 27th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format

For Time ~ In Pairs ~ Split Reps

Competitive

100 Pull-Ups
200 Push-Ups
300 Box Step-Ups
400 Double Unders

Performance

60 Negative Pull-Ups or 100 Ring Rows
200 Push-Ups or Elevated Push-Ups
300 Box Step-Ups
600 Single Unders

Lifestyle

60 Ring Rows
100 Push-Ups
140 Box Step-Ups
200 Single Unders

Notes

30 Second Dead Hang
15 Push-Ups or Knee Push-Ups
15 Alternating Lunges
60 Seconds Skipping
30 Second Scap Pull-Ups
30 Seconds Double Under Attempts
10 Pull-Ups or Ring Rows

Strength

Friday, July 26th, 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) Barbell Glute Bridge 3 Sets X 6-10 Reps / Rest 1 Minutes
2) Walking Lunge 3 Sets X 15-20 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

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

Flash

Friday, July 26th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

For Time ~ In Pairs
8 Rounds

Competitive

Partner A: 100M Run
Partner B: AMRAP DB Snatches (60/40)

Performance

Partner A: 80M Run
Partner B: AMRAP DB Snatches (40/30)

Lifestyle

Partner A: 60M Run
Partner B: AMRAP DB Deadlifts

Notes

200M Run
30 Second High Plank
15 Single Db Deadlift
200M Run
30 Second High to Low Plank
15 Db Snatch
100M Run
8 Db Snatch at a Heavier Weight

Bootcamp

Friday, July 26th, 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
-into-
Complete the Following at Your Own Pace Within 8 Minutes
High Plank Shoulder Taps
3 Sets X 30-90 Seconds / Res 60 Seconds

WOD

Workout Format

For Time ~ In Pairs
8 Rounds

Competitive

Partner A: 100M Run
Partner B: AMRAP DB Snatches (60/40)

Performance

Partner A: 80M Run
Partner B: AMRAP DB Snatches (40/30)

Lifestyle

Partner A: 60M Run
Partner B: AMRAP DB Deadlifts

Notes

200M Run
30 Second High Plank
15 Single Db Deadlift
200M Run
30 Second High to Low Plank
15 Db Snatch
100M Run
8 Db Snatch at a Heavier Weight

Flash

Thursday, July 25th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

10-8-6-8-10

Competitive

Power Snatch (115/80)
Power Clean and Jerk (115/80)
Rest 30 Seconds

Performance

Power Snatch (95/65)
Power Clean and Jerk (95/65)
Rest 30 Seconds

Lifestyle

Power Muscle Snatch
Power Muscle Clean and Press
Rest 30 Seconds

Notes

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

Bootcamp

Thursday, July 25th, 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

10-8-6-8-10

Competitive

Power Snatch (115/80)
Power Clean and Jerk (115/80)
Rest 30 Seconds

Performance

Power Snatch (95/65)
Power Clean and Jerk (95/65)
Rest 30 Seconds

Lifestyle

Power Muscle Snatch
Power Muscle Clean and Press
Rest 30 Seconds

Notes

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

Strength

Wednesday, July 24th, 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 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Inclinebench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Bent Over Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Skull Cruchers 3 Sets X 8-15 Reps / Rest 1 Minute

Flash

Wednesday, July 24th, 2024 - Flash Class

General Warm-Up

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

WOD

Competitive

1000M Run or Row
75 Burpees
1000M Run or Row

Performance

800M Run or Row
60 Burpees
800M Run or Row

Lifestyle

600M Run or Row
45 Burpees
600M Run or Row

Notes

200M Run
10 Inchworms
200M Run
15 Push-Ups
200M Run
10 Burpees

Bootcamp

Wednesday, July 24th, 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

1000M Run or Row
75 Burpees
1000M Run or Row

Performance

800M Run or Row
60 Burpees
800M Run or Row

Lifestyle

600M Run or Row
45 Burpees
600M Run or Row

Notes

200M Run
10 Inchworms
200M Run
15 Push-Ups
200M Run
10 Burpees