Workouts | Raise the Bar Fitness

Flash

Thursday, February 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
PVC Pull Throughs
PVC Overhead Squat
Extra Rom KB Pull Over
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch Squats (Go Deeper Each Rep)
3 Overhead Squat

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of WOD Warm-up
3 Ring Hold Leg Raises
3 Wall Balls
20 Sec Row

Strength

Every Minute on the Minute X 4 Rounds
1) 4 Muscle Snatches @ Challenging Weight
2) 3 Muscle Snatches @ a Little Bit Heavier
3-4) 2 Muscle Snatches @ a Little Bit Heavier

WOD

Workout Format

As Many Reps As Possible In Possible

Competitive

10 Ring Hold Leg Raises
10 Wall Balls (30/20)
250M Row

Performance

10 Strict Hanging Leg Raises
10 Wall Balls (20/14)
250M Row

Lifestyle

10 Lying Leg Raises
10 Wall Balls
1 Minute Row

Bootcamp

Wednesday, February 14th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 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
-Into-
10 Close Grip Bench Press @ a Warm-up Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees

Strength

Every 1 Minute on the Minute X 4 Rounds
2 Squat Cleans @ a Challenging Weight
Every 2 Minutes on the Minute X 3 Rounds
Close Bench Press 8 Reps @ a Challenging Weight

WOD

Workout Format

As Many Reps As Possible ~ 20 Minutes ~ In Pairs

Competitive

20 Alternating Lunges Sync
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split

Performance

20 Alternating Lunges Each
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split

Lifestyle

20 Assisted Lunges Each
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split

Strength

Wednesday, February 14th, 2024 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes
1) Close Grip Bench Press 3 Sets X 8 Reps / Rest 1 Minutes
2) Barbell Skull Crusher 3 Sets X 12 Reps / Rest 1 Minute
3) Db Bent Over Row 3 Sets X 12 Reps / Rest 1 Minute

Flash

Wednesday, February 14th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-Into-
5 Minutes to Perform 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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Lunges
5 Push-Ups
4 Knees to Elbows
2 Burpees

Strength

Every 1 Minute on the Minute X 4 Rounds
2 Squat Cleans @ a Challenging Weight

WOD

Workout Format

As Many Reps As Possible In 20 Minutes ~ In Pairs

Competitive

20 Alternating Lunges Sync
20 Hand Release Push-Ups Sync
20 Knees to Elbows Split
20 Burpees Split

Performance

20 Alternating Lunges Each
20 Hand Release Push-Ups Each
20 Knee Raises Split
20 Burpees Split

Lifestyle

20 Assisted Lunges Each
20 Elevated Push-Ups Each
20 Lying Knee Raises Split
20 No Push-up Burpees Split

Bootcamp

Tuesday, February 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressivly Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Strict Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Press @ Approx. 50% 1RM or Build Weight
1 Barbell Push Press @ Approx. 60% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
2 Strict Weighted Pull-Ups
5 Box Jump Overs

Strength

Every Minute on the Minute X 4 Rounds
2 Pause at the Knee Snatches @ a Challenging Weight
Every 1 Minutes on the Minute X 5 Rounds
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a Challenging Weight
Every 2 Minutes on the Minute X 3 Rounds
8 Db Strict Press
15 Ring Rows (As Hard as You Can)

WOD

Workout Format

For Time ~ 6 Rounds

Competitive

8 Strict Weighted Pull-Ups (20/14)
15 Box Jump Overs (24/20)

Performance

8 Pull-Ups
15 Box Jump Overs (24/20)

Lifestyle

8 Ring Rows
15 Box Step Overs (24/20)

Flash

Tuesday, February 13th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
PVC Progressively Deep Overhead Squats
PVC Overhead Drop Snatch
-Into-
6 Minutes to Perform 2 Rounds Of
15 Empty Bar Push Press
8 Barbell Push Press @ Approx. 40% 1RM or Build Weight
5 Barbell Push Jerk @ Approx. 50% 1RM or Build Weight
1 Barbell Split Jerk @ Approx. 60% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Strict Weighted Pull-Ups
5 Box Jump Overs

Strength

Every Minute on the Minute X 5 Rounds
1 Push Jerk + 1 Split Jerk @ 70% 1RM or a challenging weight

WOD

Workout Format

For Time ~ 6 Rounds

Competitive

8 Strict Weighted Pull-Ups (20/14)
15 Box Jump Overs (24/20)

Performance

8 Pull-Ups
15 Box Jump Overs (24/20)

Lifestyle

8 Ring Rows
15 Box Step Overs (24/20)

Bootcamp

Monday, February 12th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
1 Rounds / 20 Seconds Each
PVC Wrist Stretch
Dynamic Squat
Db Pull Overs
Seated on Bench Good Morning
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Front Squat
8 Barbell Front Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Front Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Front Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Front Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Deadlifts
2 Handstand Push-Ups
20 Sec Row

Strength

Front Squat
Every 2 Minutes on the Minute X 3 Rounds
Front Squat 5 Reps @ Approx. 65% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Db Walking Lunges X 12 Reps per Side
Barbell Siff Leg Deadlifts X 8 Reps

WOD

Workout Format

As Many Reps As Possible ~ 12 Minutes
21-15-9

Competitive

Deadlifts (135/95)
Handstand Push-Ups
Row Cals

Performance

Deadlifts (95/65)
Hand Release Push-Ups
Row Cals

Lifestyle

Deadlifts
Elevated Push-Ups
Row Cals

Strength

Monday, February 12th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Lunges
Air Squats
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 4 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Heel Elevated Back Squat 3 Sets X 6 Reps With a 3 Seconds Eccentric / Rest 1.5 Minutes
2) Dumbbell Romanian Deadlifts 3 Sets X 8 Reps / Rest 1.5 Minute
3) Standing Db Calf Raises 3 Sets X 15 Reps / Rest 1 Minute

Flash

Monday, February 12th, 2024 - Flash Class

General Warm-Up

3 minutes Cardio of Choice
-into-
1 Rounds / 20 Seconds Each
Pvc Wrist Stretch
Dynamic Squat
Db Pull Overs
Seated on Bench Good Morning
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Front Squat
8 Barbell Front Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Front Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Front Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Front Squat @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Deadlifts
2 Handstand Push-Ups
20 Sec Row

Strength

Front Squat
Every 2 Minutes on the Minute X 3 Rounds
Front Squat 5 Reps @ Approx. 65% 1RM or Build Each Set

WOD

Workout Format

As Many Reps As Possible ~ 12 Minutes
21-15-9

Competitive

Deadlifts (135/95)
Handstand Push-Ups
Row Cals

Performance

Deadlifts (95/65)
Hand Release Push-Ups
Row Cals

Lifestyle

Deadlifts
Elevated Push-Ups
Row Cals

Strength

Sunday, February 11th, 2024 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Empty Bar Strict Press
Empty Bar Row

Push Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Strict Press 3 Sets X 8 Reps / Rest 1.5 Minutes
2) Db Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Db Lateral Raise 3 Sets X 15 Reps / Rest 1 Minute

Bootcamp

Saturday, February 10th, 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
Push-up to Downward Dog
Pvc Pass Throughs
Front Foot Elevated Deep Lunges

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
10 Double-Unders
3 Bar-Facing Burpees
3 Overhead Squats

WOD

Workout Format

20 Rounds ~ In Pairs ~ For Time ~ Split Rounds

Competitive

20 Double-Unders
10 Bar-Facing Burpees
5 Overhead Squats (95/65)

Performance

20 Double-Unders or 30 Single Unders
10 Bar-Facing Burpees
5 Overhead Squats (45/35)

Lifestyle

20 Single Unders
10 No Push-up Burpees
5 Front Squats (45/35)

Strength

Saturday, February 10th, 2024 - ATS Day 88

Clean Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 No-Feet Clean
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Secondary Strength Movement

Back Squat

E2:30MOM4
1st set: 7 @ 65%
2nd set: 5 @ 70%
3rd set: 3 @ 75%
4th set: 2 @ 80%
5th set: 2 @ 85%
% of Back Squat

Clean Complex

E2:30MOM5
2 Paused Clean (2s at knee + 2s at hip) + 1 Clean
60-70% of Clean/ Light to Moderate

Paused Clean Pull

(2s at knee + 2s mid thigh + 2s power then pull)
E2:00MOM3
3 @ 80%
% of Clean

General

Saturday, February 10th, 2024 - OLY Foundations Day 156

Warm Up - 3 Rounds, 10 Minutes

10x Band Shoulder Rotations
10x Band Pull Apart
5x Empty Bar Good Morning
5x Dynamic Squats
6x Spider Man Lunge Hold 2s

Jerk Warm Up: 15 Minutes

A) 3 sets : 3 Strict Press + 3 Push Press
w/ empty bar
B) 3 sets: 5 Concentric/Bottom Up Split Jerk
w/ empty bar
C) 3 sets: 4 Tall Split Jerk
w/ empty bar

Jerk Work

E2:00MOM10
Establish a 1RM Split Jerk
1st set: 2 @ 65%
2nd set: 1 @ 70%
3rd set: 1 @ 75%
4th set: 1 @ 80%
5th set: 1 @ 85%
6th set: 1 @ 90%
7th set: 1 @ 95%
8th set:
9th set:
10th set:
% of Jerk

Snatch Balance & OHS Work

E2:30MOM8
Establish a heavy 1 Snatch Balance + 1 OHS
1st sets: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set:
7th set:
8th set:
% of Snatch/OHS

Bootcamp

Friday, February 9th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders

Strength

Deadlifts
Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set
Every 4 Minutes on the Minute X 3 Rounds
Dumbbell Split Squat 8 Reps per Side
Lying Band Hamstring Curls 20 Reps

WOD

Workout Format

For Time ~ 12 Minute Time Cap

Competitive

21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders

Performance

21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)

Lifestyle

21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Strength

Friday, February 9th, 2024 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Deadlift

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
1) Bulgarian Split Squat 3 Sets X 10 Reps per Side / Rest 1.5 Minutes
2) Deficit Sumo Deadlifts 3 Sets X 10 Reps / Rest 1 Minute
3) Plank 3 Sets X 60 SEC. / Rest 1 Minute

Flash

Friday, February 9th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 40% 1RM or Build Weight
6 Deadlift @ Approx. 50% 1RM or Build Weight
3 Deadlift @ Approx. 60% 1RM or Build Weight
1 Deadlift @ Approx. 65% 1RM or Build Weight

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Box Jumps
5 Push-Ups
5 Sit-Ups
10 Double Unders

Strength

Every 2 Minutes on the Minute X 3 Rounds
Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.

WOD

Workout Format

For Time ~12 Minute Time Cap

Competitive

21-15-9
Box Jumps
Push-Ups
40-30-20
Sit-Ups
Double Unders

Performance

21-15-9
Box Step-Ups
Hand Release Push-Ups
40-30-20
Sit-Ups
Double Unders or Single Unders (70-50-30)

Lifestyle

21-15-9
Box Step-Ups
Elevated Push-Ups
40-30-20
Crunches
Single Unders

Bootcamp

Thursday, February 8th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
-Into-
4 Minutes to Perform 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

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)

Strength

Pull-Ups
Every Minute on the Minute X 4 Rounds
1) 3 Cleans @ 60% 1 Rm
2) 3 Cleans @ 65% 1 Rm
3-4) 3 Cleans @ 70% 1 Rm
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
Every 1:15 Minutes on the Minute X 3 Rounds
8 Bent Over Rows

WOD

Workout Format

For Time ~ 5 Rounds ~ Re-Test from December 28th

Competitive

15/12 Cal Bike
10 Alternating Db Snatches (75/55)

Performance

15/12 Cal Bike
10 Alternating Db Snatches (50/35)

Lifestyle

10/8 Cal Bike
10 Alternating Db Snatches

Flash

Thursday, February 8th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
20 SEC. Bike
2 Db Snatches (Build to Working Weight)

Strength

Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups

WOD

Workout Format

For Time ~ 5 Rounds ~ Re-test From December 28th

Competitive

15/12 Cal Bike
10 Alternating Db Snatches (75/55)

Performance

15/12 Cal Bike
10 Alternating Db Snatches (50/35)

Lifestyle

10/8 Cal Bike
10 Alternating Db Snatches

Bootcamp

Wednesday, February 7th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
-Into-
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders

Strength

Bench Press
Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass
Every 2 Minutes on the Minute X 3 Rounds
Bench Press 5 Reps @ Approx. 65% 1RM or Build Each Set.

WOD

Workout Format

For Time ~ 25 Minute Time Cap ~ Test Workout

Competitive

50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Performance

50 Box Jumps or Step-Ups (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders

Lifestyle

50 Box Step-Ups
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Strength

Wednesday, February 7th, 2024 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

20 Minutes
1) Push-Ups 3 Sets X 12 Reps / Rest 1 Minutes
2) Skull Crushers 3 Sets X 12 Reps / Rest 1 Minute
3) Rear Delt Flys 3 Sets X 15 Reps / Rest 1 Minute