Workouts | Raise the Bar Fitness

General

Sunday, February 12th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Bird Dog
10 Empty Strict Press

Accessory

3 Rounds
8-12 DB Strict Press
8-12 Skull Crusher
30-60 sec. Side Plank per Side
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight

Bootcamp

Saturday, February 11th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band Overhead Press
Band Good Mornings
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.

WOD

Workout Format

Draw Chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red
8 Handstand Push-ups
12 Box Jumps
Blue
12 DB Deadlifts
3 Wall Walks
Green
20 Sit-ups
12 DB Snatches
White
16 Jump Lunges
16 Slam Balls

Strength

Saturday, February 11th, 2023 - ATS Day 40

Warm Up - 2RNFT

10x Band Shoulder Rotations
10x Band Monster Walks
6x Band Good Morning
6x Squat Hold 2s

Clean Warm Up

A) 3 sets: 1x (3Tall Muscle Clean + 3 Tall Clean + 3 Front Squat)
W/ empty bar
B) 3 sets: 2x Clean
55-60% Clean
C) 3 sets: 1 Clean
60%

Clean Work

Work into a heavy single
10 sets: 1:00 Effort + 1:00 Rest
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%/Moderate to Heavy
5 sets: 85%+

Strength

Saturday, February 11th, 2023 - OLY Foundations Day 106

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart
4x Empty Bar Front Squats
4x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Clean Warm Up

empty bar
A) Pull Technique
5 sets: 1x (1 Pull to Knee + 1 Pull to Mid + 1 Pull to Power then shrug)
B) Turnover + Front Squat Position
3 sets: 1x (5 Muscle Clean + 3 Front Squat)
C) Catch Position
1. Slow-Mo Clean: 3 sets of 3
2. Tall Clean: 3 sets of 2

Clean Work

Power or Squat Clean
A) E130MOM5: 3x No-Feet Clean
50% Clean/Very Light
B) E130MOM5: 2x (1 High-Hang/Dip Clean + 1 Clean)

Bootcamp

Friday, February 10th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Overhead Squat
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*Final Week of 5's - Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

In Pairs for 20 Minutes

Competitive

30-24-18-12 reps in pairs you go I go (split reps)
Burpee Over Bar
Overhead Squats (95/65)
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 Burpees
10 Barbell Shoulder to Overhead (95/65)
Max Front Squats (sync) (95/65)

Performance

30-24-18-12 reps in pairs you go I go (split reps)
Burpee Over Bar (Step Overs)
Overhead Squats (65/45)
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 Burpees
10 Barbell Shoulder to Overhead (65/45)
Max Front Squats (sync) (65/45)

Lifestyle

30-24-18-12 reps in pairs you go I go (split reps)
No Push-up Burpee Over Bar
Overhead Box Squats
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 No Push-up Burpees
10 Barbell Shoulder to Overhead
Max Front Squats (sync)

Strength

Friday, February 10th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Mornings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

3 Rounds
5-10 DB Bench Press
Rest 20 Seconds
5-10 Pendlay Row
Rest 20 Seconds
Max Farmer Carry
Rest 1.5 Minutes

Bootcamp

Thursday, February 9th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Single KB Deadlift
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Final week of 3's start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

AMRAP 20

Competitive

50/38 Cal Bike
100/75 Cal Row
200 Double Unders
* Every 2:30 minutes do 10 wall balls (20/14)

Performance

40/30 Cal Bike
90/68 Cal Row
200 Single Unders
* Every 2:30 minutes do 10 wall balls (14/10)

Lifestyle

30/23 Cal Bike
80/60 Cal Row
200 Jumping Jacks
* Every 2:30 minutes do 10 air squats

Strength

Thursday, February 9th, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

3 Rounds
Deadlifts x 5 with 3 Second Pause at Knee
Band Glute Kickbacks x 10-20
Farmer Hold x 30-60 seconds
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes

General

Thursday, February 9th, 2023 – Circuit Class

General Warm-Up

As Many Quality Rounds as Possible in 10 minutes
50 Skips
16 Walking Lunges
16 Band Rows

Cardio Circuit

Single Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

Bootcamp

Wednesday, February 8th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Scap Pull-up
High Plank Shoulder Taps
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
* Final week of 5's start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

3 Rounds for Time

Competitive

16 Pull-ups
32 Push-ups
64 Sit-ups

Performance

16 Jumping Pull-ups
32 Elevated Push-ups
64 Sit-ups

Lifestyle

16 Ring Rows
32 Elevated Push-ups
64 Sit-ups

Strength

Wednesday, February 8th, 2023 – Bench Press

General Warm-Up

3 Rounds
16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

6 sets x 5 reps building weight / rest 2 minutes

Accessory

3 Rounds
10-20 Bench Dips
8-12 DB Row
Palof Hold x 30-60 sec. per side
Rest 1 .5 minutes

Strength

Wednesday, February 8th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

3 Rounds
6-12 DB Single Arm Row
Max Push-ups (min. 6)
60-90 sec. Sandbag Bear Hug
Rest 1.5 minutes

Bootcamp

Tuesday, February 7th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds

Clean x 5 single reps building weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

5 Rounds

Competitive

5 Cleans (185 / 135)
15/10 Cal Bike
Rest 1 Minute

Performance

5 Cleans (135 / 95)
15/10 Cal Bike
Rest 1 minute

Lifestyle

5 Cleans (99 / 55)
15/10 Cal Bike
Rest 1 minute

General

Tuesday, February 7th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 4 rounds
a) Cardio of Choice (increase speed each round)
b) Dynamic Squats
c) Extreme ROM TRX Rows
d) Negative Push-ups

Cardio Circuit

3 Rounds, 5 minutes work / 1 minute rest
Bike, Row, or Ski

Bootcamp

Monday, February 6th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Hug Good Morning
Back Squat Demo / Practice / Form Checks

Strength

Front Squat
Every 2 minute on the minute x 6 rounds
Front Squat x 5 reps building weight each set
* Final week of 5's start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

Every 3 minutes on the minute x 5 rounds

Competitive

20 KB Swings (50 / 35)
10 Push-ups
Max Distance (Bike, Row, Ski, or Run)

Performance

20 KB Swings (35 / 25)
10 Negative Push-ups
Max Distance (Bike, Row, Ski, or Run)

Lifestyle

20 KB Swings
10 Elevated Push-ups
Max Distance (Bike, Row, Ski, or Run)
* Score is distance accumulated.

Strength

Monday, February 6th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Secondary Strength Movement

Back Squat

8 sets x 3 reps / rest 2 minutes / building weight

Accessory

3 Rounds
8-15 Front Squat
30-60 sec. Single Arm Farmer Carry per Side
Rest 1.5 min.

Strength

Monday, February 6th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

3 Rounds
20 Goblet Squats
20 DB Deadlifts
20 Glute Bridge
Rest 1.5 minutes

General

Sunday, February 5th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Bird Dog
10 Empty Strict Press

Accessory

3 Rounds
3-6 Push Press
8-12 Dips
30-60 sec. Filly Press per Side
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight

Bootcamp

Saturday, February 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

Flip a Coin Workout
You will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 15 Wall Balls & 30 Double Unders
Tails: 20 Sit-ups & 10 DB Snatches
Round 4/5/6
Heads: 15/10 Cal Bike & 8 Devil Presses
Tails: 15/10 Cal Bike & 8 Man Makers

Strength

Saturday, February 4th, 2023 - ATS Day 39

Warm Up - 2RNFT

10x Band Shoulder Rotations
10x Band Pull Apart
6x Band Good Morning
6x Squat Hold 2s

Snatch Warm Up

A) 3 sets: 1x (3Tall Muscle Snatch + 3Snatch-Grip Push Press + 3Snatch Balance + 3OHS)
W/ empty bar
B) 3 sets: 1x (1 Hang Snatch + 1 Snatch)
60% Snatch

Snatch Work

5 sets: 1:00 Effort + 1:00 Rest
1x (1Snatch Pull to Hold + 1High-Hang Snatch + 1Snatch)
3 sets: 65-70%/ Light to Moderate
2 sets: 75-80% Snatch / Moderate to Heavy

Clean Warm Up

A) 3 sets: 1x (3Tall Muscle Clean + 3 Tall Clean + 3 Front Squat)
W/ empty bar
B) 3 sets: 1x (1 Hang Clean + 1 Clean)
60% Clean

Clean Work

5 sets: 1:00 Effort + 1:00 Rest
1x (1 Clean Pull to Hold + 1High-Hang Clean + 1 Clean)
3 sets: 65-70%/Light to Moderate
2 sets: 75-80%

Press/Jerk Warm Up

A) 3 sets: 5x Strict Press
W/ empty bar
B) 3 sets: 2x Tall Split Jerk w/ 2s pause in catch
W/ empty bar
C) 3 sets: 2 Split Jerk
60-65% Split jerk

Split Jerk Work

5 sets: 1:00 Effort + 1:00 Rest
Work into a heavy single Split Jerk