Workouts | Raise the Bar Fitness

Flash

Monday, April 1st, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight

Strength

Back Squats
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.

WOD

Workout Format

For Time (10 Minute Time Cap)

Competitive

30 Double Db Devil Press (60/40)

Performance

30 Double Db Devil Press (45/30)

Lifestyle

30 Double DB Clean and Jerks

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press

Notes

The Purpose Is to Lift Some Heavy Weight, Remeber a Devil Press Doesn’t Have to Be Snatched It Can Be Clean and Pressed Also

Bootcamp

Monday, April 1st, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squats
Inch Worms to Push-up
Band Lat Pull Downs
Band Overhead Press
-Into-
3 Minutes to Perform
15 Empty Bar Back Squat
8 Back Squat @ Approx. 30% 1RM or Build Weight

Strength

Back Squats
Every 45 Seconds X 6 Rounds
2 Broad Jumps
Every 1:15 Minutes on the Minute X 5 Rounds
3 Back Squat @ Light Weight (30% 1RM)
*Squat the Bar as Fast as Possible or Work on Technique.

WOD

Workout Format

For Time (10 Minute Time Cap)

Competitive

30 Double DB Devil Press (60/40)

Performance

30 Double Db Devil Press (45/30)

Lifestyle

30 Double Db Clean and Jerks

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
5 Burpees
3 Double Db Snatch or Clean and Jerk (Build)
2 Devil Press

Notes

The Purpose Is to Lift Some Heavy Weight, Remeber a Devil Press Doesn’t Have to Be Snatched It Can Be Clean and Pressed Also

Strength

Sunday, March 31st, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Strict Press

Accessory

1) Push-Ups 4 Sets X 10 Reps / Rest 90 Seconds
2) Band Face Pull 4 Sets X 15 / Rest 90 Seconds
4) Band Tricep Extensions 4 Sets X 15 Reps / Rest 60 Seconds

Push Press

Strict Press
15 Empty Bar Strict Press / Rest as Needed
8 Strict Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Strict Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Strict Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Strict Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Strict Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Strength

Saturday, March 30th, 2024 - ATS Day 94

Clean Warm Up: 10 minutes

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

C&J Complex

E2:30MOM6
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th: 75%
% of C&J

Front Squat

E2:30MOM5
1x 2s pause FS + 3 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 80%
% of Front Squat

Strength

Saturday, March 30th, 2024 - OLY Foundations Day 162

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC/Empty Bar Front Rack Floss
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Snatch Deadlift + 3 Mid-Thigh Muscle Snatch
w/ empty bar
B) 3 sets:
3 Tall Snatch w/ 3s pause in catch + 3 OHS
w/ empty bar

Snatch Work

E2:30MOM6
1 Hang Snatch + 1 OHS + 1 Snatch + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Snatch

Snatch Deadlift

E2:00MOM3
4x 85-100%/Heavy
% of Snatch

Bootcamp

Saturday, March 30th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Calf Raises
Air Squats

WOD

Workout Format

In Pairs ~ Split Reps ~ For Time

Competitive

In Pairs for Time Split Reps
100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders
200 Air Squats
150 Sit-Ups
100 Burpees

Performance

100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders or 400 Single Unders
200 Air Squats
150 Sit-Ups
100 Burpees

Lifestyle

50 Elevated Burpees
100 Sit-Ups
150 Box Squats
250 Single Unders
150 Box Squats
100 Sit-Ups
50 Elevated Burpees

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Burpees
5 Sit-Ups
5 Air Squats
15 Double Unders

Bootcamp

Friday, March 29th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds of 20 Seconds Work Each
Arm Cirlces
Alternating Lunges
Band Wrist Curls
Single Arm Band Overhead Press Right
Single Arm Band Overhead Press Left

WOD

Workout Format

3 Rounds for Time in Teams of 3

Competitive

75 Cals Bike
60 Burpees
60 DB Snatches (50/35)
60 Sit-ups
60 Single DB Push Jerk (50/35)
60 Goblet Squats (50/35)

Performance

75 Cals Bike
60 Burpees
60 DB Snatches (35/25)
60 Sit-ups
60 Single DB Push Jerk (35/25)
60 Goblet Squats (35/25)

Lifestyle

75 Cals Bike
60 No Push-up Burpees
60 DB Snatches
60 Sit-ups
60 Single DB Push Jerk
60 Air Squats

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 seconds Bike
5 Burpees
5 DB Snatches
5 Sit-ups
5 Single DB Push Jerk
5 Air Squats

Flash

Thursday, March 28th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format

5 Rounds ~ 15 Minute Time Cap

Competitive

200M Run
15 Push-Ups
10 Deadlifts (185/125)

Performance

200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)

Lifestyle

200M Run
10 Elevated Push-Ups
10 Deadlifts

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups

Bootcamp

Thursday, March 28th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format

5 Rounds ~ 15 Minute Time Cap

Competitive

200M Run
15 Push-Ups
10 Deadlifts (185/125)

Performance

200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)

Lifestyle

200M Run
10 Elevated Push-Ups
10 Deadlifts

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups

Strength

Wednesday, March 27th, 2024 – Bench Press

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Bench Press

Secondary Strength Movement

Bench Press

Warm-up
15 Empty Bar Bench Press / Rest as Needed
8 Bench Press @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Bench Press @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Bench Press @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Bench Press @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Bench Press @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
Main Movement
5 Sets X 3 Reps @ 78% 1 Rm / Rest 2-4 Minutes

Accessory

1) Strict Barbell Press 4 Sets X 10 Reps / Rest 90 Seconds
2) Single Arm Db Row 4 Sets X 10 per Side / Rest 90 Seconds
3) Push-Ups 4 Sets X 15 Reps / Rest 60 Seconds
4) Db Skull Crushers 4 Sets X 10 Reps / Rest 60 Seconds

Flash

Wednesday, March 27th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.

WOD

Competitive

5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest

Performance

4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest

Lifestyle

3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

Bootcamp

Wednesday, March 27th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.
Every Minute on the Minute X 3 Rounds
5 Sit-up Ball Throw to a Partner

WOD

Competitive

5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest

Performance

4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest

Lifestyle

3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest

Conditioning Warm-Up

10 Cals

Flash

Tuesday, March 26th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

WOD

Workout Format

4 Rounds ~ 15 Minute Time Cap

Competitive

8 Devil Press (35/25)
50 Double Unders

Performance

8 Devil Press (25/15)
50 Double Unders or 85 Single Unders

Lifestyle

8 Devil Press
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders

Bootcamp

Tuesday, March 26th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Big Arm Cirlces
Band Pull Aparts
Band Strict Press
Band Lat Pull Downs
Calf Raises
-Into-
5 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 50% 1RM or Build Weight
6 Push Press @ Approx. 60% 1RM or Build Weight
3 Push Press @ Approx. 65% 1RM or Build Weight
1 Push Press @ Approx. 70% 1RM or Build Weight

Strength

Push Press
In 7 Minutes Build to a Heavy 3 Push Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Pull Ups
Every 1.5 Minutes on the Minutes X 4 Rounds
5 Weighted Pull-Ups

WOD

Workout Format

4 Rounds ~ 15 Minute Time Cap

Competitive

8 Devil Press 35/25
50 Double Unders

Performance

8 Devil Press 25/15
50 Double Unders or 85 Single Unders

Lifestyle

8 Devil Press
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-2 Rounds
2 Burpees
2 Devil Press
10 Double Unders

Strength

Monday, March 25th, 2024 – Squat

General Warm-Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Elephant Walks
Dynamic Squat
Squat Warm-up
15 Empty Bar Barbell Back Squat / Rest as Needed
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight / Rest as Needed
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight / Rest as Needed
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight / Rest as Needed
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 75% 1RM or Build Weight / Rest 60-90 Seconds
1 Barbell Back Squat @ Approx. 80% 1RM or Build Weight / Rest 60-90 Seconds

Secondary Strength Movement

Back Squat

4 Sets X 2 Reps @ 83% 1 Rm / Rest 2-4 Minutes

Accessory

1) Barbell Good Mornings 5 Sets X 10 Reps / Rest 90-120 Seconds
2) Split Squats 5 Sets X 12 Reps per Side / Rest 90-120 Seconds
3) Barbell Ab Roll Outs 5 Sets X 10 Reps / Rest 90-120 Seconds

Flash

Monday, March 25th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Drop Squats
Lying Leg Raises
Band Pull Aparts
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats

WOD

Workout Format

21-15-9 Reps for Time (15 Minute Time Cap)

Competitive

Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row

Performance

Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row

Lifestyle

Med Ball Squat Cleans
Knees Raises
Row Pulls

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

Bootcamp

Monday, March 25th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Drop Squats
Lying Leg Raises
Band Pull Aparts
-Into-
3 Minutes to Perform
15 Empty Bar Front Squats
8 Front Squats @ 35% 1 Rm
6 Reps @ 45% 1 Rm

Strength

Front Squats
Every 2 Minutes on the Minute X 3 Rounds
Round 1) 21 Front Squats @ Moderate Weight (40-50% 1RM)
Rounds 2) 18 Front Squats
Rounds 3) 15 Front Squats
For 10 Rounds
40 Seconds Dead Hang / 20 Seconds Rest

WOD

Workout Format

21-15-9 reps for time (15 minute time cap)

Competitive

Double Db Squat Cleans (35/25)
Toes to Bar
Cal Row

Performance

Double Db Squat Cleans (25/15)
Knees to Chest
Cal Row

Lifestyle

Med Ball Squat Cleans
Knees Raises
Row Pulls

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
4 Double Db Squat Cleans
4 Toes to Bar
20 Seconds Row

Strength

Sunday, March 24th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Big Arm Circles
Side to Side Arm Swings
Band Pull Aparts
Band Upright Rows to Press
Empty Bar Strict Press

Accessory

In 15 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1 Minutes
2) DB Kick Backs 3 Sets X 15 Reps / Rest 1 Minute

Push Press

30 Minutes Build to Heavy 1 Rep / Rest as Needed
You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Bootcamp

Saturday, March 23rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Lying Alternating Toe Touches
Alternating Scorpion Pose

WOD

Workout Format

AMRAP 25 - In Pairs

Competitive

50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)

Performance

50 Sandbag Cleans Split (50/30)
20 Sit-Ups Sync
20 Elevated Push-Ups Sync
20 Air Squats Sync
50 Sandbag Shuttle Runs Split (50/30)

Lifestyle

50 Sandbag Cleans Split
20 Crunches Sync
20 Elevated Push-Ups Sync
20 Box Squats Sync
50 Sandbag Shuttle Runs Split

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Sandbag Cleans
3 Sit-Ups
3 Push-Ups
3 Air Squats
1 Shuttle Run

Strength

Saturday, March 23rd, 2024 - ATS Day 93

Clean Warm Up: 10 minutes

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

Clean Complex

E2:30MOM5
2 Clean Pull+ 1 Clean + 1 Front Squat + 1 Split Jerk
1st & 2nd set: 60%
3rd set: 65%
4th set: 70%
5th set: 75%
% of Clean

Front Squat

E2:30MOM5
1x 2s pause FS + 4 NO PAUSE Front Squat
Total of 5 reps per set
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Front Squat