Workouts | Raise the Bar Fitness

Strength

Sunday, January 21st, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
8-12 Strict DB Press
- Rest 1 Minute -
10-15 Pull-Ups
- Rest 2 Minutes -

Bootcamp

Saturday, January 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Strict Pull-Ups (Sync)
5 Back Squats (135/95) (Split)
20 Seconds Bike (Split)

WOD

Workout Format

For Time ~ In Pairs
6 Rounds

Competitive

10 Strict Pull-Ups (Sync)
20 Back Squats (135/95) (Split)
30 Cal Bike (Split)

Performance

10 Negative Pull-Ups (Sync)
20 Back Squats (95/65) (Split)
30 Cal Bike

Lifestyle

10 Ring Rows (Sync)
20 Back Squats (Split)
20 Cal Bike (Split)

Strength

Saturday, January 20th, 2024 - ATS Day 85

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull + 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Front Squat

Build into a 1RM
E2:30MOM10
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 2 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
7th set: 1
8th set: 1
9th set: 1
10th set: 1
% of Front Squat

Clean Complex

E2:30MOM5
3 Yo-Yo Clean Pull + 1 Floating Clean (Below Knee) + 1 Clean
60-70% of Clean/ Light to Moderate

General

Saturday, January 20th, 2024 - OLY Foundations Day 153

Warm Up - 3 Rounds, 10 Minutes

10x Small Plate Shoulder Cars
10x Band Shoulder Rotations
5x Empty Bar Good Morning
5x Dynamic Squats

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

E3:00MOM5
Split Jerk
1st set: 3 @ 60%
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 75%
5th set: 2 @ 80%
% of Jerk

Snatch Balance & OHS Work

E2:30MOM6
1 Snatch Balance + 2 OHS
1st set: 50-55%
2nd sets: 55-60%
3rd set: 60-65%
THEN… 😈😈😈😈
1 Snatch Balance + 1OHS
4th set: 65-70%
5th set: 70-75%
6th set: 75-80%

Bootcamp

Friday, January 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
10 Empty Bar Deadlift
6 Deadlift (Light Weight)
4 Deadlift (Light Weight)
1 Deadlift (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

For Time ~ In Pairs

Competitive

10 Rounds
3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync

Performance

10 Rounds
3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync

Lifestyle

10 Rounds
3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync

Strength

Friday, January 19th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Deadlift with 3 second Eccentric
- Rest 2 Minutes -
60-120 Seconds Single Arm Farmer Hold
- Rest 2 Minutes -

Flash

Friday, January 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
1 Burpee Pull-up Sync
3 Toes to Bar Sync
4 Box Jumps Sync

Strength

KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
11 KB Deadlifts

WOD

Workout Format

For Time ~ In Pairs
10 Rounds

Competitive

3 Burpee Pull-up Sync
6 Toes to Bar Sync
9 Box Jumps Sync

Performance

3 Burpee Pull-up Sync
6 Knees to Chest Sync
9 Box Jumps or Steps Sync

Lifestyle

3 Burpee Pull-up Sync
6 Knee Raies Sync
9 Box Step UPS Sync

Bootcamp

Thursday, January 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform 2 Sets of the Following:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Conditioning Warm-Up

5 Minutes To Do 3-5 Rounds of WOD Warm-Up
1 Wall Walk
1 Deadlift

Strength

Pull-Ups
30 Seconds Work / 90 Seconds Rest X 5 Rounds
Max Weighted Pull-Ups (Min. 3 Reps)

WOD

Workout Format

As Many Rounds As Possible in 10 Minutes

Competitive

3 Wall Walks
2 Deadlifts (275/190)

Performance

3 Scaled Wall Walks
2 Deadlifts (190/135)

Lifestyle

3 Inchworm
2 Deadlifts

Flash

Thursday, January 18th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
1 Wall Walk
1 Deadlift

Strength

Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)

WOD

Workout Format

As Many Rounds As Possible in 10 Minutes

Competitive

3 Wall Walks
2 Deadlifts (275/190)

Performance

3 Scaled Wall Walks
2 Deadlifts (190/135)

Lifestyle

3 Inchworm
2 Deadlifts

Bootcamp

Wednesday, January 17th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
4 Bench Press (Light Weight)
1 Bench Press (2 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.

Competitive

120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)

Performance

120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)

Lifestyle

120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Strength

Wednesday, January 17th, 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 6 Reps / Rest as Needed / Starting at Empty Bar

Accessory

3 Rounds
8-12 Bench Press W/ 3 Second Eccentric & 2 Second Pause
- Rest 1 Minute -
10-15 Rear Delt Flys
10-15 Skull Crushers
- Rest 2 Minutes -

Flash

Wednesday, January 17th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean

Strength

Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups

WOD

Workout Format

For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.

Competitive

120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)

Performance

120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)

Lifestyle

120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold

Bootcamp

Tuesday, January 16th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
With Coach Using a PVC, Then With the Empty Bar (2 Rounds)
3 Muscle Clean
3 Hang Clean
3 Full Clean
3 Front Squat
- Rest 30 Seconds -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 Sec Air Bike
8 Air Squats

Strength

Clean
Every 1.5 Minutes on the Minutes X 8 Rounds
Build to a Heavy 2 Reps

WOD

Workout Format

For Time
30-20-10-20-30

Competitive

KB Swings (50/35)
Cal Air Bike
Air Squats

Performance

KB Swings (35/25)
Cal Air Bike
Air Squats

Lifestyle

KB Swings
Half Cal Air Bike
Air Box Squats

Flash

Tuesday, January 16th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
8 KB Swings
20 SEC Air Bike
8 Air Squats

Strength

High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
7 High Jumps

WOD

Workout Format

For Time
30-20-10-20-30

Competitive

KB Swings (50/35)
Cal Air Bike
Air Squats

Performance

KB Swings (35/25)
Cal Air Bike
Air Squats

Lifestyle

KB Swings
Half Cal Air Bike
Air Box Squats

Bootcamp

Monday, January 15th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
4 Back Squat (Light weight)
1 Back Squat (2 Rep working weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 SEC. Row
5 Jump Lunges
5 Sit-Ups

Strength

Back Squat
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

For Time

Competitive

2000 meter Row
50 Jump Lunges
100 Sit-Ups

Performance

2000 meter Row
50 Alternating Lunges
100 Sit-Ups

Lifestyle

2000 meter Row
50 Assisted Lunges
50 Crunches

Strength

Monday, January 15th, 2024 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Leg Swings Right
Leg Swings Left
Squat Hold Hip Shift
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 6 Rep / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Sets
10-15 Walking Lunge ~ Per Side
- Rest 1 Minute -
10-15 Db Romanian Deadlift
- Rest 2 Minutes -

Flash

Monday, January 15th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec. Row
5 Jump Lunges
5 Sit-Ups

Strength

Goblet Squats
Every 1:30 on the Minute x 4 Rounds
14 Goblet Squats

WOD

Workout Format

For Time

Competitive

2000M Row
50 Jump Lunges
100 Sit-Ups

Performance

2000M Row
50 Alternating Lunges
100 Sit-Ups

Lifestyle

2000M Row
50 Assisted Lunges
50 Crunches

Strength

Sunday, January 14th, 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
4 Rounds
8-12 Split Jerk
- Rest 1 Minute -
10-15 Rear Delt Fly
10-15 Db Skull Crushers
- Rest 2 Minutes -

Bootcamp

Saturday, January 13th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row

WOD

Workout Format

AMRAP, In Teams of 3

Competitive

10 Minutes
P1) 15 Pull-Ups
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.

Performance

10 Minutes
P1) 15 Feet Elevated Parallel Ring Rows
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.

Lifestyle

10 Minutes
P1) 15 Ring Rows
P2) Dead Hang
P3) Rest
10 Minutes
P1) 15 Goblet Squat
P2) Squat Hold
P3) Rest
10 Minutes
P1) 15 Sit-Ups
P2) Hollow Hold
P3) Rest
* Switch After Each Set of 15 Is Completed.

Strength

Saturday, January 13th, 2024 - ATS Day 84

Clean Warm Up: 10 minutes

A) 3 sets: 5 Floating Clean Pull to Mid+ 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Front Squat

E2:30MOM6
1st set: 4 @ 66%
2nd set: 3 @ 70%
3rd set: 3 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
% of Front Squat

Clean Complex

E2:30MOM5
1 High Hang + 1 Low Hang + 2 Floor
60-75% of Clean/ Light to Moderate

Snatch 5s Tempo Pull

E2:00MOM 3
3 @ 75%
% of Snatch