Workouts | Raise the Bar Fitness

Bootcamp

Friday, March 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconsd Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 55% 1RM or Build Weight
3 Deadlift @ Approx. 65% 1RM or Build Weight
1 Deadlift @ Approx. 70% 1RM or Build Weight

Strength

Deadlift
In 7 Minutes Build to a Heavy 3 Deadlift
Rest 2 Minutes
1 Set X Max Reps @ 15% Less Than the Weight of Your Last Set of 3

WOD

Workout Format

For Time (Time cap: 15 minutes)

Competitive

5 Rounds
10 Thrusters (95/65)
10 Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (135/95)
7 Bar Muscle-ups

Performance

5 Rounds
10 Thrusters (65/45)
10 Jumping Chest-to-Bar Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters (95/65)
7 Chin-Over-Bar Pull-ups

Lifestyle

5 Rounds
10 Thrusters
10 Jumping Pull-ups
- Rest 1 Minute -
5 Rounds
7 Thrusters
7 Ring Rows

Flash

Thursday, March 14th, 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
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every Minute on the Minute X 5 Rounds
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)

WOD

Workout Format

For Time in Pairs ~ Split Reps

Competitive

3000M Row
200 Double Unders
100 Cal Air Bike

Performance

2500M Row
200 Double Unders or 340 Single Unders
75 Cal Air Bike

Lifestyle

10 Minutes Row
4 Minutes Skips
10 Minutes Air Bike

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike

Bootcamp

Thursday, March 14th, 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
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every Minute on the Minute X 5 Rounds
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)
Every Minute on the Minute X 5 Rounds
3 Pause in the Hole Overhead Squats (Keep the Weight Light Focus on Pushing Your Mobility.)

WOD

Workout Format

For Time in Pairs ~ Split Reps

Competitive

3000M Row
200 Double Unders
100 Cal Air Bike

Performance

2500M Row
200 Double Unders or 340 Single Unders
75 Cal Air Bike

Lifestyle

10 Minutes Row
4 Minutes Skips
10 Minutes Air Bike

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike

Strength

Wednesday, March 13th, 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

20 Minutes Build to Heavy 2 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Chest Supported Db Row 3 Sets X 12 Reps / Rest 1 Minute

Flash

Wednesday, March 13th, 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
Dynamic Squats
Band Thrusters
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Strength

In 7 Minutes Build to a Heavy 4 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4

WOD

Workout Format

As Many Rounds as Possible in 8 Minutes

Competitive

15 Thruster (95/65)
50 Double Unders

Performance

15 Thruster (65/45)
50 Double Unders or 85 Single Unders

Lifestyle

15 Thruster
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters

Bootcamp

Wednesday, March 13th, 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
Dynamic Squats
Band Thrusters
-Into-
6 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight
3 Bench Press @ Approx. 60% 1RM or Build Weight
1 Bench Press @ Approx. 65% 1RM or Build Weight

Strength

Every Minute on the Minute X 5 Rounds
3 Seated Med Ball Chest Throws
~ Into ~
In 7 Minutes Build to a Heavy 4
Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 4

WOD

Workout Format

As Many Rounds as Possible in 8 Minutes

Competitive

15 Thruster (95/65)
50 Double Unders

Performance

15 Thruster (65/45)
50 Double Unders or 85 Single Unders

Lifestyle

15 Thruster
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
5 Empty Bar Front Squat
5 Empty Bar Push Press
10 Double Unders
Rounds 2
3 Working Weight Front Squat
3 Working Weight Push Press
10 Double Unders
Round 3
3 Working Weight Thrusters

Flash

Tuesday, March 12th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Dynamic Squats
No Weight Single Arm Panda Pulls Right
No Weight Single Arm Panda Pull Left
Band Good Morning
Band Strict Press
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every 1 Minutes on the Minute X 5 Rounds
2 Pause at the Knee Power Cleans

WOD

Workout Format

For Time in Pairs ~ Split Reps

Competitive

80 Single KB Snatch (35/25)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees to Chest
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Performance

80 Single KB Snatch (25/15)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Lifestyle

80 Single KB Snatch
50 Cal Bike
80 No Push-up Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 per Side Single KB Snatch
3 Burpees
2 per Side Box Step Overs
3 Knees to Chest
3 Single KB Swings
2 per Side Single KB Push Press
2 per Side Alternating Lunges
(Adjust Things and Do Another Round if Needed)

Bootcamp

Tuesday, March 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds Each
-Into-
Bent Over Body Sways
Dynamic Squats
No Weight Single Arm Panda Pulls Right
No Weight Single Arm Panda Pull Left
Band Good Morning
Band Strict Press
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Strength

Every Minute on the Minute X 6 Rounds
1 Db Snatch per Side Building Weight
Every 1 Minutes on the Minute X 5 Rounds
2 Pause at the Knee Power Cleans

WOD

Workout Format

For Time in Pairs Split Reps

Competitive

80 Single KB Snatch (35/25)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees to Chest
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Performance

80 Single KB Snatch (25/15)
80 Cal Bike
80 Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Lifestyle

80 Single KB Snatch
50 Cal Bike
80 No Push-up Burpees
80 Box Step Overs
80 Knees Raises
80 Single KB Swings
80 Single KB Push Press
80 Alternating Lunges

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
2 per Side Single KB Snatch
3 Burpees
2 per Side Box Step Overs
3 Knees to Chest
3 Single KB Swings
2 per Side Single KB Push Press
2 per Side Alternating Lunges
(Adjust Things and Do Another Round if Needed)

Strength

Monday, March 11th, 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
Alternating Deep Lunge
Empty Bar Back Squat

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 2 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Front Squat 3 Sets X 6 Reps / Rest 1.5 Minutes
2) Barbell Glute Bridge 3 Sets X 15 Reps / Rest 1 Minute
3) Walking Lunge 3 Sets X 8 Reps per Side / Rest 1 Minute

Flash

Monday, March 11th, 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
Band Good Mornings
Air Squats
Arm Swings
Band Chest Press
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

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

WOD

Workout Format

21-18-15-12-9 (13 Minute Time Cap)

Competitive

Push-Ups
Sit-Ups
Air Squats

Performance

Elevated Push-Ups
Sit-Ups
Air Squats

Lifestyle

Elevated Push-Ups
Crunches
Box Squats

Conditioning Warm-Up

5 Minutes to Do
(Suggested Warm-up)
1-3 Rounds
5 Negative Push-Ups
5 Push-Ups
10 Sit-Ups
5 Half Squats
5 Air Squats

Bootcamp

Monday, March 11th, 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
Band Good Mornings
Air Squats
Arm Swings
Band Chest Press
-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

Back Squat
In 7 Minutes Build to a Heavy 3
Back Squat
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3
Every Minute on the Minute X 3 Rounds
40 Second Single Arm Farmer Hold

WOD

Workout Format

21-18-15-12-9 (13 Minute Time Cap)

Competitive

Push-Ups
Sit-Ups
Air Squats

Performance

Elevated Push-Ups
Sit-Ups
Air Squats

Lifestyle

Elevated Push-Ups
Crunches
Box Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
(Suggested Warm-up)
1-3 Rounds
5 Negative Push-Ups
5 Push-Ups
10 Sit-Ups
5 Half Squats
5 Air Squats

Strength

Sunday, March 10th, 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 20 Minutes
1) Push-Ups 3 Sets X 8 Reps / Rest 1 Minutes
2) Band Tricep Extensions 3 Sets X 15 Reps / Rest 1 Minute
3) Band Face Pulls 3 Sets X 12 Reps / Rest 1 Minute

Push Press

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Strength

Saturday, March 9th, 2024 - ATS Day 91

Press Warm Up

3 sets: 5 Snatch Grip Strict Press
w/ empty bar
* Practice re-racking skill

Snatch Grip Push Press

E130MOM4
3x
1st & 2nd set: 60%
3rd set: 65
4th set: 70%
% of Push Press

Snatch Pull Work

E2:00MOM4
3x Dip Pull
90-110%/Heavy
% of Snatch

Front Squat

E2:30MOM5
1x 2s pause FS + 1 1/4 FS + 2 FS
Total of 4 reps per set
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 75%
5th set: 75%
% of Front Squat

Strength

Saturday, March 9th, 2024 - OLY Foundations Day 159

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10x PVC Ninja Shoulder Openers
10x Band OHS
5x Empty Bar Good Morning
6x Spider Man Lunge Hold 2s

Snatch Warm Up: 10 Minutes

A) 3 sets : 3 Yo Yo Pull + 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

E2:00MOM5
3 Yo-Yo Pull+ 1 Below Knee Snatch + 1 OHS
1st & 2nd set: 60%
3rd set: 65%
4th & 5th set: 70%
% of Snatch

Clean Warm Up: 10 minutes

A) 3 sets: 3 Yo Yo Pull + 3 Mid-Thigh Muscle Clean
w/ empty bar
B) 3 sets: 3 Tall Clean + 3 Front Squats
w/ empty bar

Clean Complex

E2:00MOM5
3 Yo Yo Pull + 1 Below Knee + 1 Floor
65-70% OR 75-80%
% of Clean

Bootcamp

Saturday, March 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
2 Rounds / 20 Seconds Each
Wrist Circles
Flutter Kicks
Long Jumps
Alternating Deep Lunges

WOD

Workout Format

In Pairs For Time

Competitive

21-18-15-12-9-6-3
Sync Burpees
Sync Sit-Ups
42-36-30-24-18-12-6
Cal Rows Split

Performance

21-18-15-12-9-6-3
Burpees Each
Sit-Ups Each
42-36-30-24-18-12-6
Cal Rows Split

Lifestyle

21-18-15-12-9-6
No Push-up Burpees Split
Crunches Split
30-24-20-14-10-4
Cal Rows Split

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Burpees (Practice the Sync if You Do That Version)
4 Sit-Ups (Practice the Sync if You Do That Version)
20 SEC Row

Flash

Friday, March 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight

Strength

Push Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed

WOD

Workout Format

CrossFit Open 24.2 - AMRAP 20

Competitive

300m Row
10 Deadlifts (185/125)
50 Double-Unders

Performance

300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders

Lifestyle

1:00 row
10 Deadlifts
50 Single-Unders

Strength

Friday, March 8th, 2024 – Deadlift

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
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Accessory

In 20 Minutes
1) Stiff Leg Deadlift 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Bulgarian Split Squat 3 Sets X 8 Reps per Side / Rest 1 Minute
3) Single Arm Farmer Hold 3 Sets X 30 Seconds per Side / Rest 1 Minute

Deadlift

20 Minutes Build to Heavy 2 Reps / Rest as Needed

Bootcamp

Friday, March 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
Wrist Circles
Band Row
Alternating Lunges
High Hops
-Into-
6 Minutes to Perform
15 Empty Bar Push Press
8 Push Press @ Approx. 40% 1RM or Build Weight
6 Push Press @ Approx. 50% 1RM or Build Weight
3 Push Press @ Approx. 60% 1RM or Build Weight
1 Push Press @ Approx. 65% 1RM or Build Weight

Strength

Push Press
20 Minutes Build to Heavy 2 Reps / Rest as Needed

WOD

Workout Format

CrossFit Open 24.2 - AMRAP 20

Competitive

300m Row
10 Deadlifts (185/125)
50 Double-Unders

Performance

300m Row
10 Deadlifts (135/95)
50 Double-Unders Or Single-Unders

Lifestyle

1:00 row
10 Deadlifts
50 Single-Unders

Flash

Thursday, March 7th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops

Strength

Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest

WOD

Workout Format

9-6-3 Reps for Time (10 Minute Cap)

Competitive

Clean and Jerk (185/130)
Burpee Over Bar

Performance

Clean and Jerk (150/100)
Burpee Over Bar

Lifestyle

Clean and Jerk
Burpee Over Bar

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar

Bootcamp

Thursday, March 7th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Round/20 Seconds Each
Band Pull Overs
Band Snatch Grip Overhead Press
Dynamic Squats
Inchworm
Squat Hops

Strength

Every Minute on the Minute X 11 Minutes
1) 3 Box Jumps (Build)
2) 5 Wall Walks or Moving Handstand Variation You Need to Work On
3) Rest
Every Minute on the Minute X 3 Rounds
1&2) 6 Strict Pull-Ups
3) Max Strict or Kipping or Butterfly Pull-Ups

WOD

Workout Format

9-6-3 Reps for Time (10 Minute Cap)

Competitive

Clean and Jerk (185/130)
Burpee Over Bar

Performance

Clean and Jerk (150/100)
Burpee Over Bar

Lifestyle

Clean and Jerk
Burpee Over Bar

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
As Many Rounds as Needed
2 Clean and Jerk (Build to Workout Weight)
2 Burpees Over Bar