Workouts | Raise the Bar Fitness

Flash

Wednesday, August 23rd, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Alternating Assisted Single Leg Squat
Supinated Pull-up or Jumping Supinated Pull-up
Hollwo Hold
Bathroom Break and Scaling Options:

WOD

Competitive

Pistol Squats
Hollow Body Rocks

Performance

Alternating Lunges
Hollow Body Rocks

Lifestyle

Assisted Alternating Lunges
Hollow Body Rocks

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seal Stretch

Notes

21-15-9-6 (10 minute time cap)

Notes

Coaches' Notes: If bodyweight lunges are too easy but pistol squats are a skill you just haven't reached yet, add weight to the lunges via weight vest or DB's

Bootcamp

Tuesday, August 22nd, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Wall Ball Clusters
Inchworm
Dynamic Squats
Ring Rows
High Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

Strength

Power Snatch
Every 2:30 Perform 5 Reps X 4 Rounds
Coach Notes: At the Same Weight as Last Week.

WOD

Workout Format

For Time (17 minute Time Cap)

Competitive

20 Cleans (95/65)
15 Push-Ups
10 Cleans (135/95)
5 Wall Walks
10 Cleans (135/95)
15 Push-Ups
20 Cleans (95/65)

Performance

20 Cleans (45/35)
15 Elevated Push-Ups
10 Cleans (95/65)
5 Scaled Wall Walks
10 Cleans (95/65)
15 Elevated Push-Ups
20 Cleans (45/35)

Lifestyle

20 Cleans
15 Elevated Push-Ups
10 Cleans
5 Inchworms
10 Cleans
15 Elevated Push-Ups
20 Cleans

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Single Arm Doorway Stretch

Flash

Tuesday, August 22nd, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Wall Ball Clusters
Inchworm
Dynamic Squats
Ring Rows
High Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Assisted Squat Hold
Forarm Stretch
Overhead Lat Stretch
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

WOD

Workout Format

For Time (17 Minute Time Cap)

Competitive

20 Cleans (95/65)
15 Push-Ups
10 Cleans (135/95)
5 Wall Walks
10 Cleans (135/95)
15 Push-Ups
20 Cleans (95/65)

Performance

20 Cleans (45/35)
15 Elevated Push-Ups
10 Cleans (95/65)
5 Scaled Wall Walks
10 Cleans (95/65)
15 Elevated Push-Ups
20 Cleans (45/35)

Lifestyle

20 Cleans
15 Elevated Push-Ups
10 Cleans
5 Inchworms
10 Cleans
15 Elevated Push-Ups
20 Cleans

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Single Arm Doorway Stretch

Bootcamp

Monday, August 21st, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
Split Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Cat Cow
Couch Stretch Right
Couch Stretch Left
Split Squat Warm-Up:
16 Glute Bridge
12 Plate Split Squat
Bathroom Break and Scaling Options:

Strength

Rear Foot Elevated Split Squats
Build to a Heavy 12 Reps per Side in 10 Minutes
Coach Notes: Place Your Rear Foot on a 45LB Plate or Two. You Can Do These Weighted or Not Depending on Your Strength and Balance.

WOD

Workout Format

3 Rounds for Time (14 Minutes Time Cap)

Competitive

15 American KB Swings (50/35)
200M Run
25 Pull-Ups

Performance

15 American KB Swings (35/25)
200M Run
25 Jumping Pull-Ups

Lifestyle

15 KB Swings
200M Run
25 Ring Rows

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch

Strength

Monday, August 21st, 2023 – Squat

General Warm-Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Split Squat Right
Split Squat Left
Ring Row
Push-up
Glute Bridge
Front Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Front Squat Warm-Up:
16 Alternating Single Leg Glute Bridge
12 Plate Squat
10 Empty Bar Front Squat

Accessory

4 Rounds
8-12 Barbell Split Squat per Side
Rest 30 Seconds
20-30 Reps Weighted Glute Bridge
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Seated Hamstring Stretch
Kneeling Inner Thigh Stretch

Front Squat

In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.

Flash

Monday, August 21st, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Alternating Lunges
Med Ball Good Morning
Med Ball Overhead Press
Pull-up Negatives
Hollow Hold
Bathroom Break and Scaling Options:

WOD

Workout Format

3 Rounds for Time (14 Minutes Time Cap)

Competitive

15 American KB Swings (50/35)
200M Run
25 Pull-Ups

Performance

15 American KB Swings (35/25)
200M Run
25 Jumping Pull-Ups

Lifestyle

15 KB Swings
200M Run
25 Ring Rows

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Single Arm Overhead Lat Stretch

Strength

Sunday, August 20th, 2023 – Strict Press

General Warm-Up

30 Seconds Work / 5 Seconds Rest
Db Overhead Press
Db Row
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Accessory

4 Rounds
10-15 Db Lateral Raise
10-15 Db Bent Over Row
20-30 Band Tricep Extension
Rest 1.5 Minutes

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch

Strict Press

In 20 minutes build to a heavy 5 reps / rest about 2 minutes between sets.

Bootcamp

Saturday, August 19th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip
Med Ball Squat Clean
Med Ball Overhead Press
Ring Row
Med Ball Stiff Leg Deadlift
Hollow Hold
Clean Technique Breakdown: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

WOD

Workout Format

In Pairs For Time

Competitive

100 Cleans Split (95/65)
80 Double Unders Each
60 Devil Press Split (40/30)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (95/65)

Performance

100 Cleans Split (65/45)
80 Double Unders or 135 Single Unders Each
60 Devil Press Split (35/25)
40 Single Leg Lateral Db Hops Each
20 Clusters Split (65/45)

Lifestyle

100 Cleans Split
80 Single Unders Each
60 Devil Press Split
40 Single Leg Lateral Db Hops Each
20 Clusters Split

Cooldown

1 Minute per Stretch per Side
Half Saddle Quad Stretch
Band Lat Stretch

Strength

Saturday, August 19th, 2023 - ATS Day 65

Secondary Strength Movement

Back Squat

E2:30MOM8
Establish a 1RM Back Squat
Start @ 80% and build up

C&J Warm Up (A) 10 Minutes

w/ empty bar
A) 3 sets: 2 BTN Split Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean

C&J Warm Up (B): E130MOM3

1 Clean + 1 Split Jerk
55-65% C&J/Very Light

C&J Work

E130MOM10
Establish a 1RM C&J (1+1) or a heavy C&J
70%
75%
80%
82% or 85%
85% or 88%
88% or 90%
92% or 95%
98% or 100%
100%+
100%+

General

Saturday, August 19th 2023 - OLY Foundations Day 133

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): 10 Minutes

A) 3 sets: 5 Snatch Grip Push Press + 3 Snatch Balance
w/ empty bar
B) 3 sets : 3 Hang High Pull + 3 Hang Muscle Snatch + 3 Tall Snatch
w/ empty bar

Snatch Warm Up (B)

E130MOM3
2 Snatch Singles
55-65% Snatch/Very Light

Snatch Work

E1:30MOM10
Establish a 1RM Snatch or Heavy Single
70% x 1
75% x 1
80% x 1
82% or 85% x 1
85% or 88% x 1
88% or 90% x 1
92% or 95% x 1
98% or 100% x 1
100% + x 1
100%+ x 1

Bootcamp

Friday, August 18th 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
Alternating Single Leg Glute Bridge
Air Squats
Inchworm Push-up
Bird-Dogs
Run Warm-up
20 Seconds Work / 5 Seconds Rest
Leg Swings per Side
Cross Body Arm Swings
Calf Stretch per Side
Runner Stretch per Side
Quad Stretch per Side
Skipping A’s
Butt Kickers
Punter Kicks
Bathroom Break and Scaling Options:

Strength

Kick Stand Double Dumbbell Deadlifts
Build to a Heavy 10 Reps per Side in 10 Minutes
Coach Notes: If Balance Is an Issue Use One Dumbbell and Use Your Other Hand for Balance.

WOD

Competitive

1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run

Performance

1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run

Lifestyle

1000M Run
Rest 2 Minutes
600M Run
Rest 1:30 Minutes
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch

Strength

Friday, August 18th, 2023 – Deadlift

General Warm-Up

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break

Accessory

4 Rounds
10-15 Stiff Leg Deadlifts
Rest 30 Seconds
8-12 per Side Db Split Squats
30-90 SEC. Farmer Carry
Rest 1.5 Minute

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch

Sumo Deadlift

Deadlift
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.

Flash

Friday, August 18th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
Alternating Single Leg Glute Bridge
Air Squats
Inchworm Push-up
Bird-Dogs
Run Warm-up
20 Seconds Work / 5 Seconds Rest
Leg Swings per Side
Cross Body Arm Swings
Calf Stretch per Side
Runner Stretch per Side
Quad Stretch per Side
Skipping A’s
Butt Kickers
Punter Kicks
Bathroom Break and Scaling Options:

WOD

Competitive

1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run

Performance

1200M Run
Rest 2 Minutes
800M Run
Rest 1:30 Minutes
400M Run

Lifestyle

1000M Run
Rest 2 Minutes
600M Run
Rest 1:30 Minutes
200M Run

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch

Bootcamp

Thursday, August 17th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bent Over Barbell Row
Build to a Heavy 5 Reps in 10 Minutes
Coach Notes: During Bent Over Rows Your Chest Should Be Facing the Ground. Pull the Weight to Your Stomach, if Able Reach for the Ground Each Rep.

WOD

Workout Format

For Time

Competitive

100 Double Unders
25 Pull-up
50 Push-up
75 Air Squats
1000M Row

Performance

100 Double Unders or 170 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row

Lifestyle

100 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Bodyweight Box Squats
4 Minute Row

Cooldown

1 Minute per Stretch per Side
Band Lat Stretch
Couch Stretch

Flash

Thursday, August 17th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Row
Elevated Push-up
Alternating Lunges
Russian Twist
Bathroom Break and Scaling Options:

WOD

Workout Format

For Time

Competitive

100 Double Unders
25 Pull-up
50 Push-up
75 Air Squats
1000M Row

Performance

100 Double Unders or 170 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Air Squats
1000M Row

Lifestyle

100 Single Unders
25 Jumping Pull-up
50 Elevated Push-up
75 Bdoyweight Box Squats
4 Minute Row

Cooldown

1 Minute per Stretch per Side
Crossbody Shoulder Stretch
Couch Stretch

Notes

Coaches' Notes: Legs will be burning, manage this by controlling your pace on the run.

Bootcamp

Wednesday, August 16th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Standing Single Arm Band Chest Press Right
Standing Single Arm Band Chest Press Left
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 65% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bench Press
Build to a Heavy 5 Reps in 10 Minutes
Coach Notes: Lift Heavy

WOD

Workout Format

5 Rounds for Time

Competitive

21 Double KB Deadlift (50/35)
15 Burpee to Target

Performance

21 Double KB Deadlift (35/25)
15 Burpees

Lifestyle

21 Double KB Deadlift
15 No Push-up Burpees

Strength

Wednesday, August 16th, 2023 – Bench Press

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Secondary Strength Movement

Bench Press

In 20 Minutes Build to a Heavy 12 Reps / Rest About 2 Minutes Between Sets.

Accessory

4 Rounds
5-8 Db Bench Press
6-12 Pronated Pull-Ups
Rest 1.5 Minute

Cooldown

1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch

Flash

Wednesday, August 16th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Band Glute Thrust Pull Through
Alternating Lunges
Negative Push-Ups
Lying Leg Raises
Bathroom Break and Scaling Options:

WOD

Competitive

21 Double KB Deadlift (50/35)
15 Burpee to Target

Performance

21 Double KB Deadlift (35/25)
15 Burpees

Lifestyle

21 Double KB Deadlift
15 No Push-up Burpees

Cooldown

1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Single Arm Doorway Stretch

Notes

5 Rounds for Time (14 Minute Time Cap)

Bootcamp

Tuesday, August 15th, 2023 - Bootcamp

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Balls
Inchworm
Cossack Squats
Pull-up Negatives
Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

Strength

Power Snatch
Every 2:30 Perform 4 Reps X 4 Rounds
Coach Notes: At the Same Weight as Last Week.

WOD

Workout Format

For Time (7 minute Time Cap)

Competitive

30 Snatches (135/95)

Performance

30 Snatches (95/65)

Lifestyle

30 Snatches (95/65)

Cooldown

1 Minute per Stretch per Side
Prayer Stretch on Box
Scorpion Stretch

Flash

Tuesday, August 15th, 2023 – Flash Class

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Wall Balls
Inchworm
Cossack Squats
Pull-up Negatives
Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:

WOD

Workout Format

For Time (7 Minute Time Cap)

Competitive

30 Snatches (135/95)

Performance

30 Snatches (95/65)

Lifestyle

30 snatches (95/65)

Cooldown

1 Minute per Stretch per Side
Prayer Stretch on Box
Scorpion Stretch