Workouts | Raise the Bar Fitness

Bootcamp

Friday, October 13th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlift
Build to a Heavy 8 Reps in 10 Minutes

WOD

Workout Format

Conditioning Warm-up
1 Round
25 Double Unders @ Workout Scale
8 Db Snatches @ Workout Weight
4 Hang Clean and Jerks @ Workout Weight
2 Wall Walks @ Workout Scale
2 Rounds for Time in Pairs (Split Reps)

Competitive

50 Double Unders
26 Db Snatches (60/40)
12 Hang Clean and Jerks (155/105)
6 Wall Walks

Performance

50 Double Unders or 85 Single Unders
26 Db Snatches (40/30)
12 Hang Clean and Jerks (135/95)
6 Scaled Wall Walks

Lifestyle

50 Single Unders
26 Db Snatches
12 Hang Clean and Jerks
6 Inch Worms

Flash

Thursday, October 12th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Notes

STRENGTH WARM-UP

6 Negative Pronated Pull-Ups (Use Band if Needed)

STRENGTH

In 20 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
4 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes

Bootcamp

Thursday, October 12th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
6 Negative Pronated Pull-Ups (Use Band if Needed)

Strength

In 15 Minutes Complete
3-6 Weighted Strict Supinated Pull-Ups or Hardest Variation
-Into-
3 Round
8-10 Strict Pronated Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
Rest 1 Minutes

WOD

Workout Format

CONDITIONING WARM-UP
200M Run
250M Row
10 Cal Air Bike
For Time

Competitive

1KM Run
2KM Row
3KM Air Bike

Performance

800M Run
1500M Row
2500M Air Bike

Lifestyle

800M Run
1200M Row
2200M Air Bike

Strength

Wednesday, October 11th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 1 Reps / Rest As Needed / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Close Grip Bench Press
Rest 1 Minute
8-12 per Side Single Arm Db Row
Rest 2 Minutes

Flash

Wednesday, October 11th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint

WOD

Competitive

12 Deadlifts (185/135)
15/12 Cal Air Bike

Performance

12 Deadlifts (135/95)
15/12 Cal Air Bike

Lifestyle

12 Deadlifts
1 Minute Air Bike

Notes

4 Rounds for Time

Bootcamp

Wednesday, October 11th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a heavy 8 reps in 10 minutes

Conditioning Warm-Up

1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint

Notes

4 Rounds for Time

COMPETITIVE
12 Deadlifts (185/135)
15/12 Cal Air Bike

PERFORMANCE
12 Deadlifts (135/95)
15/12 Cal Air Bike

LIFESTYLE
12 Deadlifts
1 Minute Air Bike

Flash

Tuesday, October 10th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

Conditioning Warm-Up

1 Round
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale

Notes

2 Rounds

COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups

PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Upsar

LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups

Bootcamp

Tuesday, October 10th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squats
Build to a Heavy 8 per Side in 10 Minutes

Conditioning Warm-Up

1 Rounds
6 Pistol Squats @ Workout Scale
5 Pull-Ups @ Workout Scale
6 Box Jumps @ Workout Scale
5 Push-Ups @ Workout Scale

Notes

2 Rounds for Time

COMPETITIVE
20 Pistol Squats
10 Pull-Ups
20 Box Jump
10 Push-Ups

PERFORMANCE
20 Assisted Pistol Squats
10 Jumping Pull-Ups
20 Box Jumps or Step UPS
10 Elevated Push-Ups

LIFESTYLE
20 Alternating Lunges
10 Ring Rows
20 Box Step UPS
10 Elevated Push-Ups

Bootcamp

Monday, October 9th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs

WOD

Workout Format

For Time

“Murph’s House”
400 Meter Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
Rest 1 Minute
“Rankel’s House”
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run
Rest 1 Minute
“Bradshaw’s House”
2 Rounds Of:
3 Handstand Push-Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 Double-Unders
Rest 1 Minute
“Holleyman’s House”
3 Rounds Of:
5 Wall Ball Shots (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)
Rest 1 Minute
“Hammer’s House”
5 Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-Ups
Rest 1 Minute
“Hidalgo’s House”
20 Squat Cleans (135/95)
20 Box Jumps (24”/20”)
20 Weighted Alternating Walking Lunges With Overhead Plates (45/25)
20 Box Jumps (24”/20”)
20 Squat Cleans (135/95)
Wear a Weight Vest (20/14)

General

Sunday, October 8th, 2023 – Strict Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Accessory

In 20 Minutes
4 Rounds
8-12 Db Arnold Press
Rest 30 Seconds
10-15 Rear Delt Flys
8-12 Bench Dips
Rest 2 Minutes

Strict Press

20 Minutes Build to Heavy 3 Reps / Rest as Needed / Starting at Empty Bar

Strength

Saturday, October 7th, 2023 - ATS Day 70

C&J Warm Up: 15 minutes

A) 3 sets: 3 Jerk Balance
w/ empty bar
B) 2 Push Jerk + 2 Split Jerk
w/ empty bar
B) 3 sets: 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

C&J Work

E2:00MOM5
1 Hang Power Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk w/2s pause in catch
60 -> 65% x 3 sets
% of C&J

Clean Pull

E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Clean

Front Squat

E3:00MOM5
6 @ 70%
4 @ 75%
2 @ 80%
4 @ 78%
6 @ 75%

General

Saturday, October 7th 2023 - OLY Foundations Day 138

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
6x Band Pull Apart
5x Band OHS
5x Empty Bar Good Morning
4x Cossack Squat Hold 2s

Snatch Warm Up (A): 15 Minutes

A) 3 sets : 3 Snatch DL + 3 Muscle Snatch + 3 OHS
w/ empty bar
B) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
C) 3 sets: 2 Tall Power Snatch + 2 Tall Snatch
w/ empty bar

Snatch Work

E2:00MOM5
1 Power Snatch w/ 1s pause in catch + 1 OHS + 1 Snatch w/ 1s pause in catch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch

Snatch Pull

E2:00MOM4
3x 5s Tempo Pull
70-75%
% of Snatch

Bootcamp

Saturday, October 7th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Rounds
5 Thrusters @ Working Weight
5 Burpees Sync @ Working Scale

WOD

Competitive

For Time in Pairs
100 Thrusters Split (135/95)
Every Minute on the Minute 5 Sync Burpees

Performance

For Time in Pairs
100 Thrusters Split (95/65)
Every Minute on the Minute 5 Sync Burpees

Lifestyle

For Time in Pairs
100 Thrusters Split
Every Minute on the Minute 5 Sync Elevated Burpees

Strength

Friday, October 6th, 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

Accessory

In 20 Minutes
1 Round
100 Banded Hamstring Curls
Rest 2 Minutes
-Into-
3 Rounds
15-20 Db Glute Bridge
10-12 Db Bent Over Row
Rest 1 Minutes

Notes

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

Flash

Friday, October 6th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale

WOD

Workout Format

In Pairs (18 minutes)

Competitive

3 Sync Wall Walks
16 Sync Box Jumps (24”/20”)
Every 3 Minutes on the Minute
200M Run Together

Performance

3 Sync Scaled Wall Walks
16 Sync Box Jumps or Steps UPS (24”/20”)
Every 3 Minutes on the Minute
200M Run Together

Lifestyle

3 Sync Inchworms
16 Sync Box Steps UPS
Every 3 Minutes on the Minute
200M Run Together

Bootcamp

Friday, October 6th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs

Strength

Stiff Leg Deadlift
Build to a Heavy 12 Reps in 10 Minutes

WOD

Workout Format

Conditioning Warm-up
200m Run
Into
1 Round
1 Sync Wall Walk @ Working Scale
6 Sync Box Jumps @ Working Scale
In Pairs (18 Minutes)

Competitive

3 Sync Wall Walks
16 Sync Box Jumps (24”/20”)
Every 3 Minutes on the Minute
200M Run Together

Performance

3 Sync Scaled Wall Walks
16 Sync Box Jumps or Steps UPS (24”/20”)
Every 3 Minutes on the Minute
200M Run Together

Lifestyle

3 Sync Inchworms
16 Sync Box Steps UPS
Every 3 Minutes on the Minute
200M Run Together

Flash

Thursday, October 5th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs

WOD

Workout Format

AMRAP 15

Competitive

8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders

Performance

8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders

Lifestyle

8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders

Conditioning Warm-Up

1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale

Bootcamp

Thursday, October 5th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3MINUTES
10 Empty Bar Bent Over Barbell Row
5 Bent Over Barbell Row
3 Bent Over Barbell Row

Strength

Bent Over Barbell Row
Build to a Heavy 1 Reps in 10 Minutes

WOD

Workout Format

CONDITIONING WARM-UP
1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
AMRAP 15

Competitive

8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders

Performance

8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders

Lifestyle

8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders

Strength

Wednesday, October 4th, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 2 Reps / Rest As Needed / Start with Empty Bar

Accessory

In 20 Minutes
4 Rounds
10-15 Db Incline Bench Press
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute

Flash

Wednesday, October 4th, 2023 – Flash Class

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
With Coach Using a Pvc Then With the Empty Bar
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
1 Round
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight

WOD

Competitive

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Performance

12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)

Lifestyle

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes

5 Rounds for Time