Workouts | Raise the Bar Fitness

Flash

Tuesday, November 28th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Ring Dips
5 Toes to Bar

WOD

Workout Format

5 Rounds For Time

Competitive

8 Ring Dips
10 Toes to Bar

Performance

8 Push-Ups
10 Hanging Knees to Chest

Lifestyle

8 Elevated Push-Ups
10 Hanging Knees Raises

Bootcamp

Monday, November 27th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
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

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlifts
4 Burpee Over Bar

Strength

Barbell Split Squat
Build to a Heavy 2 ~ per side ~ 10 minutes

WOD

Workout Format

3 Rounds for Time

Competitive

18 Deadlifts (155/115)
15 Burpee Over Bar

Performance

18 Deadlifts (/)
15 Burpee Over Bar

Lifestyle

18 Deadlifts
15 No Push-up Burpee Over Bar

Strength

Monday, November 27th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
1 Round
75 Walking Lunges
- Rest 2 Minutes -
100 Band Hamstring Curls
- Rest 1 Minute -
Max Plank Hold

Flash

Monday, November 27th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostritch Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Deadlifts
4 Burpee Over Bar

WOD

Workout Format

3 Rounds for Time

Competitive

18 Deadlifts (155/115)
15 Burpee Over Bar

Performance

18 Deadlifts (/)
15 Burpee Over Bar

Lifestyle

18 Deadlifts
15 No Push-up Burpee Over Bar

Strength

Sunday, November 26th, 2023 – Overhead 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

Push Press

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

Accessory

In 20 Minutes
3 Rounds
10-15 Strict Press
- Rest 30 Seconds -
8-12 DB Rear Delt Fly
- Rest 30 Seconds -
8-12 Ring Rows
- Rest 2 Minutes -

Bootcamp

Saturday, November 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

30 Seconds Row
10 Thrusters @ Workout Weight
10 Hang Cleans @ Workout Weight
5 Burpee Over Bar @ Workout Scale

WOD

Workout Format

For Time, in Teams of 3

Competitive

Buy In: 3000m Row
33 Thrusters Each (95/65)
66 Hang Cleans Each (95/65)
100 Burpee Over Bar Each

Performance

Buy In: 3000m Row
33 Thrusters Each (45/35)
66 Hang Cleans Each (45/35)
100 Burpee Over Bar Each

Lifestyle

Buy In: 3000m Row
33 Thrusters Each
66 Hang Cleans Each
100 Burpee Over Bar Each

Strength

Saturday, November 25th, 2023 - ATS Day 77

C&J Warm Up: 10 minutes

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

Snatch Tempo Deadlift

E2:00MOM3
3x 10s tempo
80% of Snatch

Secondary Strength Movement

Back Squat

E2:30MOM10
Build into a heavy single/1RM
Recommend to start at 70% and build
% of Back Squat

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 65%
2nd: 3 @ 70%
3rd: 3 @ 75%
4th: 2 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
% of Clean

General

Saturday, November 25th 2023 - OLY Foundations Day 145

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Press/Jerk & Snatch Warm Up (A): 15 Minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Paused Split Jerk from Rig

E2:00MOM4
3x (2s pause dip + 2s pause catch)
60-65% Split Jerk/Push Jerk or Light Weight

Snatch Work

E2:30MOM5
5s tempo snatch + 1 Dip Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch

Bootcamp

Friday, November 24th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

2 Rounds for Time, In Pairs

Competitive

10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)

Performance

10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)

Lifestyle

10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Strength

Friday, November 24th, 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 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 DB Deadlifts
- Rest 1 Minute -
8-12 Chin-ups
- Rest 2 Minutes -

Flash

Friday, November 24th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale

WOD

Workout Format

2 Rounds for Time, In Pairs

Competitive

10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)

Performance

10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)

Lifestyle

10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Bootcamp

Thursday, November 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
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
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
– Rest 1 Minute –

WOD

Workout Format

AMRAP 10

Competitive

12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters

Performance

12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters

Lifestyle

12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters

Flash

Thursday, November 23rd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight

WOD

Workout Format

AMRAP 10

Competitive

12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters

Performance

12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters

Lifestyle

12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters

Bootcamp

Wednesday, November 22nd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jump Overs
20 Second Air Bike

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

4 Rounds For Time

Competitive

10 Box Jump Overs (30”/24”)
15/12 Cal Air Bike

Performance

10 Box Jump Overs or Step Overs (24”/20”)
12/10 Cal Air Bike

Lifestyle

10 Box Step Overs
10/8 Cal Air Bike

Strength

Wednesday, November 22nd, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-ups
Big Arm Circles
Light Barbell Row

Secondary Strength Movement

Bench Press

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

Accessory

In 20 Minutes
3 Rounds
8-12 Reps per Side DB Rows
- Rest 30 Seconds -
8-12 DB Bench Press
- Rest 2 Minutes -

Flash

Wednesday, November 22nd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jump Overs
20 Second Air Bike

WOD

Workout Format

4 Rounds For Time

Competitive

10 Box Jump Overs (30”/24”)
15/12 Cal Air Bike

Performance

10 Box Jump Overs or Step Overs (24”/20”)
12/10 Cal Air Bike

Lifestyle

10 Box Step Overs
10/8 Cal Air Bike

Bootcamp

Tuesday, November 21st, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale

Strength

Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps

WOD

Workout Format

For Time

Competitive

21-15-9
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders

Performance

21-15-9
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders

Lifestyle

21-15-9
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders

Flash

Tuesday, November 21st, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale

WOD

Workout Format

For Time

Competitive

21-15-9
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders

Performance

21-15-9
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders

Lifestyle

21-15-9
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders

Bootcamp

Monday, November 20th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
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

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

Strength

Barbell Split Squat
Build to a Heavy 2 ~ per side ~ 10 minutes

WOD

Workout Format

2 Rounds for Time

Competitive

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Performance

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Lifestyle

2 Minute Row
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -

Strength

Monday, November 20th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

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

Accessory

In 20 Minutes
3 Rounds
10-15 Back Squats
- Rest 60 Seconds -
20-25 Band Hamstring Curls
- Rest 2 Minutes -