Workouts | Raise the Bar Fitness

Bootcamp

Saturday, June 29th, 2024 - Bootcamp

General Warm-Up

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

WOD

Workout Format

AMRAP ~ Teams of 3 ~ 40 Minutes

Competitive

600M Run Together
80 Box Step Overs Split
60 Arms Only Wall Balls Split (20/14)
40 Burpees Split

Performance

600M Run Together
80 Box Step Overs Split
60 Arms Only Wall Balls Split (14/10)
40 Burpees Split

Lifestyle

600M Run Together
80 Box Step Overs Split
60 Wall Ball Overhead Press Split
40 Step up and Down Burpee or Elevated Burpee Split

Notes

Round 1
200M Run
15 Med Ball Overhead Press
8 Inchworms With a Push-up
16 Lunges

Round 2
200M Run
10 Arms Only Wall Balls
10 Burpees
10 Box Step-Ups

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

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

Sumo Deadlift

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

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

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

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

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

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

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

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

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

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

Front Squats

Build to Heavy 5 Reps / Rest 2-5 Minutes

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

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

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

Strict Press

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

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

Gymnastics

Sunday, June 23rd, 2024 – Gymnastics

Warm Up (5 minutes)

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

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.

Cool Down (5 minutes)

Static stretching for shoulders, back, and core muscles.

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

Olympic Weightlifting

Saturday, June 22nd, 2024 - Olympic Weightlifting 173.2

Jerk Warm Up

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

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

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

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

Bootcamp

Friday, June 21st, 2024 - Bootcamp

General Warm-Up

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

Strength

Stiff Leg Deadlifts
20 Minutes
3 Reps Stiff Leg Deadlifts
*Rest 2-3 Minutes between hard sets

WOD

Workout Format

Every 30 Seconds x 20 Rounds (10 Minutes)

Competitive

1 Squat Clean (135/95)

Performance

1 Squat Clean (95/65)

Lifestyle

1 Squat Clean

Notes

Round 1
200M Run
15 Barbell Good Morning
10 Barbell High Pulls

Round 2
200M Run
15 Empty Stiff Leg Deadlift
10 Muscle Cleans

-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Squat Cleans With Empty Barbell.