Workouts | Raise the Bar Fitness

Olympic Weightlifting

Saturday, June 29th, 2024 - Olympic Weightlifting 174.2

Warm Up: 10 Minutes

A) 3 sets: 5x Snatch Deadlift w/ empty bar
B) 3 sets: 5 Strict Press w/ empty bar

Snatch Pull Work

E2:00MOM4
1x 2 second pause at knee + 1x 2-second pause at mid + 1x 6s descent
3x @ 85%
3x @ 85%
3x @ 90%
3x @ 90%
% of Snatch

Push Press

E2:00MOM4
FROM THE RACK
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 70%
5th set: 4 @ 70%
% of Push Press

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 2 OHS reps per set = TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Olympic Weightlifting

Saturday, June 29th, 2024 - Olympic Weightlifting 174.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Muscle Snatch + 2 Tall Snatch
w/ empty bar
B) 3 sets: 1 Hang Power Snatch + 2 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar
B) 3 sets: 1 Hang Power Clean + 2 Clean
w/ empty bar

Snatch Work

E2:00MOM7
3 Snatch Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%
% of Snatch

Clean Work

E2:00MOM7
3 Clean Singles Per Set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 73%
6th set: 68%
7th set: 63%

Strength

Friday, June 28th, 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) Stiff Leg Deadlift 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Split Squat 3 Sets X 10 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Sumo Deadlift

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

Flash

Friday, June 28th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

4 Rounds

Competitive

10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds

Performance

20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds

Lifestyle

10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds

Notes

Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike

Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike

Bootcamp

Friday, June 28th, 2024 - Bootcamp

General Warm-Up

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

Strength

Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds

WOD

Workout Format

4 Rounds

Competitive

10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds

Performance

20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds

Lifestyle

10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds

Notes

Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike

Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike

Flash

Thursday, June 27th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

2 Rounds

Competitive

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Performance

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Lifestyle

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Notes

Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs

Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs

-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 With PVC
5 Power Cleans With PVC

Bootcamp

Thursday, June 27th, 2024 - Bootcamp

General Warm-Up

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

Strength

Power Clean
3-4 Sets X 2 Reps Build up to Your Working Weight
Rest 30-60 Seconds
6 Sets X 2 Reps @ Working Weight (@ a Difficulty of 6-8/10)
Rest 30-90 Seconds

WOD

Workout Format

2 Rounds

Competitive

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Performance

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Lifestyle

A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds

Notes

Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs

Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs

-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 With PVC
5 Power Cleans With PVC

Strength

Wednesday, June 26th, 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) Dumbbell Bench Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bent Over Dumbbell Row 3 Sets X 12 Reps/ Rest 1 Minute
3) Push-up 3 Sets X 12 Reps / Rest 1 Minute

Flash

Wednesday, June 26th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

For Time

Competitive

16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65

Performance

16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45

Lifestyle

12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk

Notes

Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

- 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 With PVC
5 Power Cleans With PVC

Bootcamp

Wednesday, June 26th, 2024 - Bootcamp

General Warm-Up

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

Strength

Bench Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds

WOD

Workout Format

For Time

Competitive

16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65

Performance

16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45

Lifestyle

12-10-8-6 Reps

Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk

Notes

Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean

Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean

Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean

- 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 With PVC
5 Power Cleans With PVC

Flash

Tuesday, June 25th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

15 Minutes ~ AMRAP

Competitive

25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35

Performance

25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25

Lifestyle

15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist

Bootcamp

Tuesday, June 25th, 2024 - Bootcamp

General Warm-Up

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

Strength

Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Warm-up Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format

15 Minutes ~ AMRAP

Competitive

25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders
60 Seconds Farmer Hold @ 50/35

Performance

25 Sit-Ups
75 Double Unders
30 Russian Twist
75 Double Unders or 130 Single Unders
60 Seconds Farmer Hold @ 35/25

Lifestyle

15 Sit-Ups
80 Single Underes
20 Russian Twist
80 Single Unders
60 Seconds Farmer Hold

Notes

Round 1
90 Seconds Single Unders
30 Seconds Dead Hang
30 Seconds Hollow Hold

Round 2
60 Seconds Single Unders or Double Unders
30 Seconds Dead Hang
30 Seconds Sit-up and Twist

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe

Strength

Monday, June 24th, 2024 – Squat Sesh

General Warm-Up

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

Accessory

20 Minutes For
1) Split Squat 3 Sets X 15 Reps / Rest 1.5 Minutes
2) Romanian Deadlift 3 Sets X 12 Reps / Rest 1.5 Minute
3) Weighted Crunch 3 Sets X 15 Reps / Rest 1 Minute

Front Squats

Build to Heavy 5 Reps / Rest 2-5 Minutes

Flash

Monday, June 24th, 2024 - Flash Class

General Warm-Up

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

WOD

Workout Format

4 Rounds for Time

Competitive

In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run

Performance

30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run

Lifestyle

16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run

Notes

Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3
200m Run
200m Run
200m Run

Bootcamp

Monday, June 24th, 2024 - Bootcamp

General Warm-Up

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

Strength

Back Squat
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 10 Reps / Rest 30-60 Seconds
2 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 7-9/10) / Rest 60-120 Seconds

WOD

Workout Format

4 Rounds for Time

Competitive

In a 20/14LB Weight Vest
30 Alternating Box Step-Ups With 2X 20/10LB Dumbbells
8 Strict Pull-Ups
400M Run

Performance

30 Alternating Box Step-Ups With 2X 25/15LB Dumbbells
6 Strict Pull-Ups or 12 Ring Rows
400M Run

Lifestyle

16 Alternating Box Step-Ups With or Without Dumbbells
10 Ring Rows
400M Run

Notes

Round 1
15 Air Squats
16 Alternating Lunges
16 Alternating Lunges With Dumbbells

Round 2
10 Scapular Pull-Ups
15 Ring Rows
6 Pull-Ups or 10 Ring Rows

Round 3
200m Run
200m Run
200m Run

Gymnastics

Sunday, June 23rd, 2024 – Gymnastics

Strength Training (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 the 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)

3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and core.

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.

Strength

Sunday, June 23rd, 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 Reps / Rest 1.5 Minutes
2) Db Overhead Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute

Strict Press

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

Olympic Weightlifting

Saturday, June 22nd, 2024 - Olympic Weightlifting 173.2

Jerk Warm Up

A) 3 sets: 3 sets: 5 Tall Split Jerk

Split Jerk

E1:30MOM6
FROM THE RACK
1st set: 2 @ 65%
2nd set: 2 @ 70%
3rd set: 2 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
% of Jerk or C&J

Front Squat

E2:00MOM6
Work into a 4RM Front Squat
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: …
6th set: …
7th set: …
% of Front Squat

Olympic Weightlifting

Saturday, June 22nd, 2024 - Olympic Weightlifting 173.1

General Warm-Up

10x Band Sword Shoulder Rotations
10x Empty Bar Lat & Elbow Flossing
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch

Snatch Warm Up: 5 Minutes

A) 3 sets : 5 Muscle Snatch + 2 Tall Snatch
w/ empty bar
B) 3 sets: 1 Hang Power Snatch + 1 Hang Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Tall Clean
w/ empty bar
B) 3 sets: 2 Hang Power Clean + 2 Hang Clean
w/ empty bar

Snatch Work

E1:30MOM8
Work into a heavy 1 Hang Snatch
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Snatch

Clean Work

E1:30MOM8
Work into a heavy 1 Hang Clean
1st set: 3x 60%
2nd set: 3x 65%
3rd set: 2x 70%
4th set: 1x 75%
5th set: 1x 80%
6th set: 1x…
7th set: 1x…
8th set: 1x…
% of Clean

Bootcamp

Saturday, June 22nd, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format

For Time ~ 20 Rounds (40 Minute Time Cap)

Competitive

8 Minute AMRAP
9 Power Snatch (95/65)
6 Toes to Bar
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (95/65)
3 Toes to Bar
Rest 3 Min
8 Minute AMRAP
9 Toes to Bar
6 Burpee Pull Up
3 Squat Clean (95/65)

Performance

8 Minute AMRAP
9 Power Snatch (65/45)
6 Knees to Chest
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (65/45)
3 Knees to Chest
Rest 3 Min
8 Minute AMRAP
9 Knees to Chest
6 Burpee Pull Up
3 Squat Clean (65/45)

Lifestyle

8 Minute AMRAP
9 Power Snatch
6 Knees Raises
3 Burpee to Target
Rest 3 Min
8 Minute AMRAP
9 Burpee to Target
6 Power Clean + Jerk
3 Knees Raises
Rest 3 Min
8 Minute AMRAP
9 Knees Raises
6 Burpee to Target
3 Squat Clean

Notes

Round 1
15 Scap Puil-up
15 Elevated Push-Ups
15 Sit-Ups
15 Muscle Snatch
10 Front Squats

Round 2
8 Pull-Ups
8 Burpees
8 Toes to Bar
15 Muscle Clean and Press
10 Hang Squat Cleans