Workouts | Raise the Bar Fitness

Strength

Sunday, July 7th, 2024 – Overhead Press

General Warm-Up

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

Strict Press

30 Minutes To Build To A Heavy 3 Rep / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Push Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Skull Crusher 3 Sets X 60 Seconds / Rest 30 Seconds
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute

Gymnastics

Sunday, July 7th, 2024 – Gymnastics

Warm Up (5 minutes)

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

Strength Training (30 minutes)

Pull-up Negatives:
4 sets x 3-5 reps
(focus on controlling the descent phase)
Barbell Bent Over Rows:
3 sets x 8-10 reps
Bicep Curls:
3 sets x 10-12 reps
Tricep Dips:
3 sets x 10-12 reps

Skill Work (20 minutes)

Kipping Pull-up Progression:
4 set x 15-20 reps
Practice the kipping motion, focusing on timing and coordination.
Hanging Leg Raises:
3 sets x 10-12 reps
(to strengthen core muscles)

Cool Down (5 minutes)

Static stretching for shoulders, back, and arms.

Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.1

General Warm-Up

10x PVC Shoulder Rotations
10x Plate Halos
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
Snatch Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Snatch

Clean Work

E2:00MOM7
Clean Singles Per Set
1st set: 3x 63%
2nd set: 3x 68%
3rd set: 3x 73%
4th set: 2x 78%
5th set: 3x 75%
6th set: 3x 70%
7th set: 3x 65%
% of Clean

Olympic Weightlifting

Saturday, July 6th, 2024 - Olympic Weightlifting 175.2

Push Press

E2:00MOM4
FROM THE RACK
1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Push Press

Clean 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 Clean

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 2 OHS
TOTAL 4 REPS PER SET
1st set: 60-65%
2nd set: 70%
3rd set: 75%
% of Snatch
Then…
1 Snatch Balance + 1 OHS
TOTAL 2 REPS PER SET
4th set: 80%
5th set: 80%
6th set: 80%
% of Snatch

Bootcamp

Saturday, July 6th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
Round 1
12 muscle snatch / 8 inchworms / 15 squat to med balls
Round 2
12 hang power snatch / 10 pike push-up / 15 med ball thrusters

WOD

Workout Format

In Pairs ~ 30 Minutes ~ You Go, I Go

Competitive

100 Power Snatches @ 95/65
-Into-
10 Rounds Switching Each Round
5 Handstand Push-Ups
6 Burpee Pull-Ups
7 Thrusters @ 95/65

Performance

100 Power Snatches @ 65/45
-Into-
10 Rounds Switching Each Round
5 Pike Push-Ups
6 Burpee Jumping Pull-up
7 Thrusters @ 65/45

Lifestyle

100 Power Snatches
-Into-
10 Rounds Switching Each Round
5 Elevated Push-Ups
6 Burpee
7 Thrusters @ 65/45

Bootcamp

Friday, July 5th, 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 ~ In Pairs

Competitive

Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar

Performance

Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest

Lifestyle

Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts

Strength

Friday, July 5th, 2024 – Deadlift

General Warm-Up

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

Sumo Deadlift

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

Accessory

Deadlift
20 Minutes
1) Conventional Deadlift 3 Sets X 6-8 Reps / Rest 1.5 Minutes
2) Front Squat 3 Sets X 10-12 Reps/ Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Flash

Friday, July 5th, 2024 - Flash Class

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 ~ In Pairs

Competitive

Partner A
1000M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Jumping Lunges
1 Minutes Toes to Bar

Performance

Partner A
800M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Lunges
1 Minutes Hanging Knees to Chest

Lifestyle

Partner A
600M Row
Partner B
2 Rounds Max Reps
1 Minutes Alternating Assisted Lunges
1 Minutes Hanging Knee Raises or Lying Leg Raises

Notes

Round 1
30 Second Dead Hang
16 Alternating Lunge
15 Glute Bridge

Round 2
30 Second Kip Swings
60 Second Row
15 Stiff Leg Deadlifts

Round 3
30 Second Toes to Bar or Knee to Chest or Knee Raises
60 Second Row
15 Stiff Leg Deadlifts

Bootcamp

Thursday, July 4th, 2024 - Bootcamp

General Warm-Up

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

Strength

Power Clean ~ 10 Minutes
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
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds

WOD

Workout Format

3 Rounds

Competitive

200M Run
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds

Performance

150M Run
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds

Lifestyle

100M Run
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds

Notes

Round 1
200M Run
15 Db Z Press
15 Db Hang Clean

Round 2
200M Run
15 Burpees

-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

Thursday, July 4th, 2024 - Flash Class

General Warm-Up

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

Strength

Power Clean ~ 10 Minutes
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
Box Jumps ~ 10 Minutes
3 Sets X 2 Reps (Build Height to a Comfortable but High Jump for You) / Rest 30-60 Seconds
5 Sets X 2 Reps (@ the Final Height of Your Warm-up Sets) / Rest 30-90 Seconds

WOD

Workout Format

3 Rounds

Competitive

200M Run
8 Clean and Jerks (115/80)
10 Burpees Over Bar
Rest 60 Seconds

Performance

150M Run
8 Clean and Jerks (95/65)
10 Burpees Over Bar
Rest 60 Seconds

Lifestyle

100M Run
8 Clean and Jerk
10 Elevated Burpees or Step Down/up Burpee
Rest 60 Seconds

Notes

Round 1
200M Run
15 Db Z Press
15 Db Hang Clean

Round 2
200M Run
15 Burpees

-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, July 3rd, 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

15 Minutes ~ In Pairs
Switching Each Round

Competitive

15 Push-Ups (Add 2 Reps Every 2nd Round)
6 Any Grip Chest to Bar Pull-Ups (Add 1 Rep Every 2nd Round)

Performance

10 Push-Ups (Add 2 Reps Every 2nd Round)
5 Any Grip Pull-Ups (Add 1 Rep Every 2nd Round)

Lifestyle

8 Push-Ups or Elevated Push-Ups (Add 1 Reps Every 2nd Round)
2 Any Grip Pull-Ups or 8 Ring Rows (Add 1 Rep Every 2nd Round)

Notes

Round 1
15 Band Overhead Press
15 Band Tricep Press Downs
15 Band Lat Pull Downs
30 Second Dead Hang

Round 2
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups

Strength

Wednesday, July 3rd, 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) Dumbbell Incline Bench Press 5 Sets X 8-12 Reps / Rest 1.5 Minutes
2) Pull-Ups 5 Sets X 8-12 Reps/ Rest 1 Minute

Flash

Wednesday, July 3rd, 2024 - Flash Class

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

15 Minutes ~ In Pairs
Switching Each Round

Competitive

15 Push-Ups (Add 2 Reps Every 2nd Round)
6 Any Grip Chest to Bar Pull-Ups (Add 1 Rep Every 2nd Round)

Performance

10 Push-Ups (Add 2 Reps Every 2nd Round)
5 Any Grip Pull-Ups (Add 1 Rep Every 2nd Round)

Lifestyle

8 Push-Ups or Elevated Push-Ups (Add 1 Reps Every 2nd Round)
2 Any Grip Pull-Ups or 8 Ring Rows (Add 1 Rep Every 2nd Round)

Notes

Round 1
15 Band Overhead Press
15 Band Tricep Press Downs
15 Band Lat Pull Downs
30 Second Dead Hang

Round 2
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups
5 Pull-Ups

Bootcamp

Tuesday, July 2nd, 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 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format

EMOM ~ 16 Minutes
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round

Competitive

A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder

Performance

A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder

Lifestyle

A) Air Bike
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder

Notes

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch

Flash

Tuesday, July 2nd, 2024 - Flash Class

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 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

Workout Format

EMOM ~ 16 Minutes
50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round

Competitive

A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder

Performance

A) Air Bike
B) Db Snatches
C) Sit-Ups
D) Sandbag Over the Shoulder

Lifestyle

A) Air Bike
B) Db Snatches
C) Crunches
D) Sandbag Over the Shoulder

Notes

-Into-
PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe
-Into-
8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder
-Into-
8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch

Bootcamp

Monday, July 1st, 2024 - Bootcamp

General Warm-Up

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

WOD

Competitive

1000M Run Together
800M Run Together
600M Run Together
400M Run Together
200M Run Together
After Each Run

8 Rounds You Go I Go Each Round
5 Pull-Ups
10 Push-Ups
15 Air Squats

Performance

700M Run Together
600M Run Together
500M Run Together
400M Run Together
300M Run Together
After Each Run

8 Rounds You Go I Go Each Round
5 Jumping Pull-Ups
10 Elevated Push-Ups or Push-Ups
15 Air Squats

Lifestyle

600M Run Together
500M Run Together
400M Run Together
300M Run Together
200M Run Together
After Each Run
6 Rounds You Go I Go Each Round
5 Ring Rows
10 Elevated Push-Ups
15 Assisted Air Squats

Notes

Round 1
100M Run
12 Scap Pull-Ups
12 Scap Push-Ups
12 Assisted Squats

Round 2
100M Run
15 Ring Rows
15 Elevated Push-Ups
15 Air Squats

Round 3
200M Run
5 Pull-Ups
5 Push-Ups or Elevated Push-Ups

Strength

Sunday, June 30th, 2024 – Overhead Press

General Warm-Up

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

Strict Press

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

Accessory

20 Minutes
1) Half Kneeling Db Strict Press 4 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Overhead Hold 3 Sets X 60 Seconds / Rest 30 Seconds
3) Single Arm Db Row 3 Sets X 12 Reps per Side / Rest 1 Minute

Gymnastics

Sunday, June 30th, 2024 – Gymnastics

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.

Handstand Holds

4 sets of 30 seconds against the wall.

Pike Push-Ups

4 sets of 10-12 reps (elevate feet on a box or bench).

Dumbbell Shoulder Press

4 sets of 12 reps at moderate weight.

Hollow Holds

4 sets of 30 seconds.

Cool Down (10 minutes)

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

Wall Walks

3 sets of 6 reps (walk up the wall into a handstand position and back down).

Ring Rows

3 sets of 10-12 reps.

Hollow Rocks

4 sets of 15 reps.

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%

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

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 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

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