Workouts | Raise the Bar Fitness

General

Sunday, January 15th, 2023 – Strict Press

General Warm-Up

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

Accessory

3 Rounds
5-8 Push Press
8-15 Dips
30-40 seconds Farmer Hold
Rest 1.5 minutes

Strict Press

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

Bootcamp

Saturday, January 14th, 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
30 Double Unders
15 Box Jump Overs
Blue
12 DB Push Press (35/25)
8 Pull-ups
Green
15 Wall Balls (20/14)
10 cal Bike
White
10 Burpees
10 DB Cleans (35/25)

Strength

Saturday, January 14th, 2023 - ATS Day 36

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat to Hold 2s

Snatch Warm Up

empty bar
A) Tall Muscle Snatch + OHS
3x (3+3)
B) Tall Snatch
3x2
C) Barbell Skillwork: OLY Hang Snatch Cycling
2x5 w/ 55-60% Snatch

Snatch Work

E130MOM5: Hang Snatch
5-3–2-2-2
65-70% Snatch

Clean/Jerk Warm Up

empty bar
A) Tall Muscle Clean + Tall Power Clean + Fromt Squat
3x (3+3+3)
C) Barbell Skillwork: OLY Hang Clean Cycling
2x5 w/ 55-60% Clean

Clean Work

E130MOM5: Hang Clean
5-3-3-3-3
65-70% Clean
E2:00MOM4: 3x Clean 5s Tempo Deadlift
75-80% Clean

Strength

Saturday, January 14th, 2023 - OLY Foundations Day 102

Secondary Strength Movement

Back Squat

E130MOM4
6 @ 70% Back Squat

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Snatch Warm Up

empty bar
A) Muscle Snatch + OHS
3x (5+5)
B) Snatch Balance
3x3
C) Cfit Barbell Cycling Skillwork
1. High Hang Snatch 5x3
2. Touch n Go/TNG Snatch 5x3

Snatch Work: Barbell Cycling

Power or Full Snatch
A) EMOM5: 5x High-Hang Snatch
50% Snatch/Very Light
B) EMOM5: 5x Touch ‘n’ Go/TNG Snatch
55% Snatch/Very Light

Clean Warm Up

empty bar
A) Muscle Clean + Front Squat
3x (5+5)
B) Cfit Barbell Cycling Skillwork
1. High-Hang Clean 5x3
2. Touch n Go/TNG Clean 5x3
Clean Work: Barbell Cycling
Power or Full Clean
A) EMOM5: 5x High Hang Clean
50% Clean/Very Light
B) EMOM5: 5x Touch n Go/TNG Clean
55% Clean/Very Light

Bootcamp

Friday, January 13th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Push Press x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

For Time, in pairs

Competitive

100 Deadlifts (115/75)
75 Power Cleans (115/75)
50 Thrusters (115/75)
25 Power Snatches (115/75)

Performance

100 Deadlifts (75/55)
75 Power Cleans (75/55)
50 Thrusters (75/55)
25 Power Snatches (75/55)

Lifestyle

100 Deadlifts
75 Power Cleans
50 Thrusters
25 Power Snatches
Every 2 minutes 5 sync burpees over bar

Strength

Friday, January 13th, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

3 Rounds
6-10 Back Squat
Rest 20 seconds
6-10 Chin-up
Rest 20 seconds
Max Single Arm Farmer Hold per Side
Rest 1.5 minutes

Bootcamp

Thursday, January 12th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Clean and Press
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Deadlift x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

AMRAP 16

Competitive

12 DB Snatches (50/35)
12 DB Overhead Lunges (50/35)
60 Double Unders
Rest 1 minute

Performance

12 DB Snatches (35/25)
12 DB Overhead Lunges (35/25)
60 Double Unders (Count Misses)
Rest 1 minute

Lifestyle

12 DB Snatches
12 DB Overhead Lunges
60 Single Unders
Rest 1 minute
* Add 2 reps to the DB movements each round

Strength

Thursday, January 12th, 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
6-12 Stiff Leg Deadlifts
16-24 Walking Lunges
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

General

Thursday, January 12th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
30 seconds Plank

Cardio Circuit

Every 5 minutes on the minute
30/20 cal Bike
12 Box Step Overs

Bootcamp

Wednesday, January 11th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Crush Grip KB Floor Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Bench Press x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Bench press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

AMRAP 7

Competitive

8 Front Squats (155/105)
15 Toes to Bar

Performance

8 Front Squats (115/80)
15 Hanging Knee or Leg Raises

Lifestyle

8 Front Squats
15 Hanging or Lying Knee or Leg Raises

Strength

Wednesday, January 11th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms to Downward Dog
16 High Plank to Toe Touch (8 per side)
10 Cat Cows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Secondary Strength Movement

Bench Press

10 sets x 1 reps building weight / rest 2 minutes

Accessory

3 Rounds
5-8 DB Incline Press
8-12 Single Arm DB Row per Side
10-15 DB Close Grip Bench Press
Rest 1.5 minutes

Strength

Wednesday, January 11th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Band Pull Aparts
c) Band Overhead Press
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-15 DB Bench Supported Row
8-15 DB Bench Press
30-60 sec Plank
Rest 1 minute

Bootcamp

Tuesday, January 10th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
DB Bent Over Row x 10-15 reps
Every minute on the minute x 5 rounds
Hollow Hold x 45 seconds
Every minute on the minute x 6 rounds
Side Plank x 40 seconds per side

WOD

Competitive

Double 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

Performance

Double Under Tabata (count misses)
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

Lifestyle

Single Under Tabata (count misses)
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
* Score is total reps and calories combined.

General

Tuesday, January 10th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

Cardio Circuit

AMRAP 20
200m Row or 10 Cal Bike
Rest 30 seconds

Bootcamp

Monday, January 9th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Back Squat x 3 reps Building Weight Each Set
Every minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

8 Rounds, for time

Competitive

500m row
10 Wall Balls (20/14)
5 Burpees

Performance

400m row
10 Wall Balls (14/10)
5 Burpees

Lifestyle

300m row
10 Wall Balls
5 No Push-up Burpees

Strength

Monday, January 9th, 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

6 sets x 5 reps / rest 2 minutes / Building Weight

Accessory

3 Rounds
15-30 Landmine Squats
15-30 Landmine Deadlift
Rest 1.5 minutes

Strength

Monday, January 9th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Wall Sit
c) Leg Swings Left
d) Leg Swings Right
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
10-15 Sandbag Bear Hug Squats
10-15 DB Stiff Leg Deadlift
20-30 Lying Leg Abduction per Side
Rest 1 minute

Bootcamp

Saturday, January 7th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

WOD

Workout Format

Deck of Death

Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Lunge Jumps
Diamonds: Dumbbell Snatches
Spades: Wall balls
Clubs: Burpees
Joker: 10 cal bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)

Strength

Saturday, January 7th, 2023 - ATS Day 35

Warm Up - 2RNFT

10x Rig Band Face Pull to Strict Press
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat T-Spine Stretch

Clean & Jerk Warm Up

empty bar
A) Tall Muscle Clean + Tall Power Clean + Strict Press
3x (3+3+3)
B) Split Jerk Balance
3x2
C) Tall Jerk w/ 2s pause in catch
3x3

Clean & Jerk Work

A) E130MOM3: 1x (1 Clean Pull to Mid + 1 Power Clean + 1 Split Jerk)
65-70% C&J
B) E130MOM5: 1x (1 Clean Pull to Hold + 1 Clean + 1 Split Jerk)
70-75% C&J
C) E2:00MOM4: 3x Hang Clean Shrug Pull @ Knee
80% Clean
D) E130MOM3: 5x Split Squat w/ Split Jerk Stance w/ light barbell

Strength

Saturday, January 7th, 2023 - OLY Foundations Day 101

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Alt. Lunge & twist to Hold 2s

Snatch Warm Up

empty bar
A) Muscle Snatch + OHS
3x (5+5)
B) Pressing Snatch Balance + Snatch Balance
3x (2+2)
C) Tall Snatch w/ 2s pause in catch
3x3

Snatch Work

A) E130MOM5: 3x High-Hang Power Snatch + 2x OHS
60% Power Snatch/Light
B) E2:00MOM3: Snatch Position Pull
1x (1 pull to mid +1 pull to power + 1 shrug pull + 1 high pull)
65-70% Snatch
C) E130MOM4: 5x Snatch-Grip Straight Arm Bent Row w/ mod. barbell