Workouts | Raise the Bar Fitness

Flash

Friday, January 5th, 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
5 Burpee Pull-Ups
10 KB Swings
5 Push Press

WOD

Workout Format

AMRAP 20, In Pairs, Split Reps

Competitive

50 Burpee Pull-Ups
100 KB Swings (50/35)
50 Push Press (95/65)

Performance

50 Burpee Ring Row
100 KB Swings (35/25)
50 Push Press (65/45)

Lifestyle

50 No Push-up Burpee DB Rows
100 KB Swings
50 Push Press

Bootcamp

Thursday, January 4th, 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
Strength Warm-up
In 4 Minutes Perform 2 Sets:
6 Bent Over Barbell Row
6 Negative Pull-Ups (Use Band if Needed)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Row
5 Pendlay Row
5 Push-Ups

Strength

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

WOD

Workout Format

5 Rounds for Time

Competitive

500M Row
20 Pendlay Row (95/65)
20 Push-Ups

Performance

500M Row
20 Pendlay Row (65/55)
20 Elevated Push-Ups

Lifestyle

500M Row
20 Bent Over Barbell Row
20 Elevated Push-Ups

Flash

Thursday, January 4th, 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
20 Sec. Row
5 Pendlay Row
5 Push-Ups

WOD

Workout Format

5 Rounds for Time

Competitive

500M Row
20 Pendlay Row (95/65)
20 Push-Ups

Performance

500M Row
20 Pendlay Row (65/55)
20 Elevated Push-Ups

Lifestyle

500M Row
20 Bent Over Barbell Row
20 Elevated Push-Ups

Bootcamp

Wednesday, January 3rd, 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
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Bench Press
6 Bench Press (Light Weight)
3 Bench Press (4 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges

Strength

Bench Press
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format

21 - 18 - 15 - 12

Competitive

Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)

Performance

Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)

Lifestyle

Alternating DB Snatches
DB Overhead Walking Lunges

Strength

Wednesday, January 3rd, 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

3 Rounds
10-15 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
Max Chin-Ups
10-15 Rear Delt Flys
- Rest 2 Minutes -

Flash

Wednesday, January 3rd, 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
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges

WOD

Workout Format

21 - 18 - 15 - 12

Competitive

Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)

Performance

Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)

Lifestyle

Alternating DB Snatches
DB Overhead Walking Lunges

Bootcamp

Tuesday, January 2nd, 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
Strength Warm-up
In 4 Minutes Perform the Following:
10 Empty Bar Back Squat
6 Back Squat (Light Weight)
3 Back Squat (4 Rep Working Weight)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow

Strength

Back Squat
Build to a Heavy 4 Reps in 10 Minutes

WOD

Workout Format

AMRAP 15

Competitive

12/10 Cal Air Bike
15 Burpees
25 Double Unders
15 Knees to Elbow

Performance

12/10 Cal Air Bike
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest

Lifestyle

10/8 Cal Air Bike
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises

Flash

Tuesday, January 2nd, 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
20 Sec. Air Bike
5 Burpees
10 Double Unders
5 Knees to Elbow

WOD

Workout Format

AMRAP 15

Competitive

12/10 Cal Air Bike
15 Burpees
25 Double Unders
15 Knees to Elbow

Performance

12/10 Cal Air Bike
15 Burpees
25 Double Unders or 42 Single Unders
15 Knees to Chest

Lifestyle

10/8 Cal Air Bike
15 No Push-up Burpees
25 Single Unders
15 Hanging Knee Raises

Bootcamp

Sunday, December 31st, 2023 - Holiday 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 Four - 30 Minutes

Competitive

20 Hand Release Push-Ups Sync
24 Deadlifts (135/95) Sync
20 Ball Slams (20/15) Sync
24 Cleans (135/95) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (50/35)
Then Pairs Switch After Each 400 Meter Row

Performance

20 Push-Ups Sync
24 Deadlifts (95/65) Sync
20 Ball Slams (15/10) Sync
24 Cleans (95/65) Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 400 Meter Row
Partner D Does a Farmer Hold (35/25)
Then Pairs Switch After Each 400 Meter Row

Lifestyle

20 Elevated Push-Ups Sync
24 Deadlifts Sync
20 Ball Slams Sync
24 Cleans Sync
Partner A&B Complete as Many Reps as Possible of the AMRAP
Partner C Does a 300 Meter Row
Partner D Does a Farmer Hold
Then Pairs Switch After Each 300 Meter Row

Bootcamp

Saturday, December 30th, 2023 - 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

For Time - In Pairs

Competitive

400 Meter Row Each
86 Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (20/14)
(Partner Holds Plank)
86 Box Jumps Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each

Performance

400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Hollow Hold)
86 Wall Balls Split (14/10)
(Partner Holds Plank)
86 Box Jumps or Steps UPS Split (24/20)
(Partner Holds Bottom of Squat)
400 Meter Row Each

Lifestyle

400 Meter Row Each
86 Elevated Push-Ups Split
(Partner Holds Bent Knee Hollow Hold)
86 Wall Balls Split
(Partner Holds Knee Plank)
86 Box Steps UPS Split (24/20)
(Partner Holds Bottom of Half Squat)
400 Meter Row Each

Strength

Saturday, December 30th, 2023 - ATS Day 82

C&J 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

3:00 minute work and 1:00 minute rest between sets
1st set: 5 @ 60%
2nd set: 1 @ 70%
3rd set: 5 @ 65%
4th set: 1 @ 75%
5th set: 5 @ 70%
6th set: 1 @ 80%
% of Front Squat

Clean Complex

E2:30MOM5
2 Clean Pulls + 1 Power Clean + 1 Clean
60-75% of Clean/ Light to Moderate

General

Saturday, December 30th 2023 - OLY Foundations Day 150

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: 2 BTN Split Jerk + 2 Split Jerk
w/ empty bar

Jerk Work

E3:00MOM5
1x 5s pause dip Split Jerk + 1x 5s pause catch Split Jerk + 2 Split Jerk
60-65%
% of Jerk

Snatch Balance Work

E2:30MOM5
1st set: 3x 50%
2nd set: 3x 55%
3rd set: 3x 60%
4th set: 3x 65%
5th set: 3x 65 or 70%

Bootcamp

Friday, December 29th, 2023 - 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
Strength Warm-up
10 Empty Bar Deadlifts
6 Deadlifts
3 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
10 Cal Row
10 Doubles
5 Burpees

Strength

Deadlifts
Build to a Heavy 6 Reps in 10 Minutes

WOD

Competitive

Every Minute on the Minute X 8 Rounds
10/8 Cal Row
18 Double Unders
*Add 2 Double Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
10/8 Cal Row
5 Burpees
*Add 1 Burpee Every Round

Performance

Every Minute on the Minute X 8 Rounds
8/6 Cal Row
18 Double Unders or 32 Single Unders
*Add 2 Double Unders or 5 Single Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
8/6 Cal Row
5 Burpees
*Add 1 Burpee Every Round

Lifestyle

Every Minute on the Minute X 8 Rounds
30 Sec. Row
30 Sec. Single Unders
Into
Every Minute on the Minute X 9 Rounds
30 Sec. Row
30 Sec. No Push-up Burpees

Strength

Friday, December 29th, 2023 – 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Sumo Deadlifts
- Rest 2 Minutes -
60-120 Seconds Farmer Hold
- Rest 2 Minutes -

Flash

Friday, December 29th, 2023 - 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
10 Cal Row
10 Doubles
5 Burpees

Strength

Every 1:30 On The Minute x 4 Rounds
9 KB Deadlifts

WOD

Competitive

Every Minute on the Minute X 8 Rounds
10/8 Cal Row
18 Double Unders
*Add 2 Double Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
10/8 Cal Row
5 Burpees
*Add 1 Burpee Every Round

Performance

Every Minute on the Minute X 8 Rounds
8/6 Cal Row
18 Double Unders or 32 Single Unders
*Add 2 Double Unders or 5 Single Unders Every Round
Into
Every Minute on the Minute X 9 Rounds
8/6 Cal Row
5 Burpees
*Add 1 Burpee Every Round

Lifestyle

Every Minute on the Minute X 8 Rounds
30 Sec. Row
30 Sec. Single Unders
Into
Every Minute on the Minute X 9 Rounds
30 Sec. Row
30 Sec. No Push-up Burpees

Bootcamp

Thursday, December 28th, 2023 - 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
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Bike
2 Db Snatches (Build to Working Weight)

Strength

Bench Press
Build To A Heavy 6 Reps in 10 Minutes

WOD

Workout Format

5 Rounds - For Time (Test Workout)

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, December 28th, 2023 - 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
20 Sec. Bike
2 Db Snatches (Build to Working Weight)

Strength

30 Seconds Work / 30 Seconds Rest x 5
Max Ring Rows (min. 3 reps)

WOD

Workout Format

Elizabeth
5 Rounds - For Time (Testing Workout)

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, December 27th, 2023 - 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
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
6 Bench Press
3 Bench Press

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

Back Squat
Build to a Heavy 6 Reps in 10 Minutes

WOD

Workout Format

For Time (25 Minute Time Cap) - Testing 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, December 27th, 2023 – 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 8 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 30 Minutes
3 Rounds
8-12 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
8-12 Bent Over Dumbbell Row
- Rest 2 Minutes -

Flash

Wednesday, December 27th, 2023 - 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
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

Every 1:30 Minutes on the Minute x 4 Rounds
9 Push Ups or Weighted Push Ups

WOD

Workout Format

Christine
For Time - 25 Minutes (Testing 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