Workouts | Raise the Bar Fitness

Strength

Sunday, February 23rd, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Chest Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Gymnastics

Sunday, February 23rd, 2025 – Gymnastics

Warm Up (5 minutes)

Shoulder rotations (1 minute)
Plank (1 minute)
Wrist rotations and stretches (30 seconds per side)
Jumping jacks or rope (1 minute)

Main Work (50 minutes)

Part 1: Handstand Push-up Progressions
Wall Handstand Holds – 3 sets of 30-40 seconds.
Wall Handstand + Tap Tap – 3 sets of 5-8 reps.
Pike Push-ups – 3 sets of 8-10 reps.
Handstand Hold (practicing balance) – 3 sets of 20-30 seconds.
Part 2: Handstand Push-up WODs
WOD 1 (AMRAP 8 minutes):
5 Handstand Push-ups (or Pike Push-ups)
10 Burpees
15 Sit-ups
Two minute of Rest-Then, (EMOM 7 minutes):
5 Handstand Push-ups
10 Jumping Lunges
15 Mountain Climbers
Core Work (plank holds) – 3 sets of 20-30 seconds.

Olympic Weightlifting

Saturday, February 22nd, 2025 - Olympic Weightlifting 206.2

Accessory

Banded Plank
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with a light resistance band, to failure or to 1:00.

Clean Work: 3-Position Clean

E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 5 @ 80%
2nd set: 5 @ 80%
3rd set: 5 @ 80%
% of Clean

Front Squat Wave

1st set: 4 @ 65%
2nd set: 4 @ 70%
3rd set: 4 @ 75%
4th set: 4 @ 65%
5th set: 4 @ 70%
6th set: 4 @ 75%

Olympic Weightlifting

Saturday, February 22nd, 2025 - Olympic Weightlifting 206.1

General Warm-Up

3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
D) 10 (5 per leg) Hip CARS

Snatch Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Jerk Work: Push Jerk + Split Jerk

E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Push Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 75%
5th set: 75%
% of Snatch

Bootcamp

Friday, February 21st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Arm Swings X 30 Second
Leg Swings Forward X 30 Seconds per Side
Leg Swings Sideways X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
Scap Pull-Ups X 30 Seconds
Inchworms X 30 Seconds
Movement Prep
Hang Power Cleans X 8 Reps
Box Step-Ups X 8 Rep per Side
Hang Power Snatch X 8 Reps
Hang Squat Clean X 5 Reps
Box Jumps X 5 Reps
Hang Squat Snatch X 5 Reps

Strength

Deadlift
In 20 Minutes
Build to a Heavy 3 or 3 Rep Max

WOD

Workout Format

AMRAP 7

Competitive

5 Hang Power Cleans (95/65)
10 Box Jump Overs (24”/20”)
5 Hang Power Snatch (95/65)
10 Box Jump Overs

Performance

5 Hang Power Cleans (75/45)
10 Box Jump Overs or Step Overs (24”/20”)
5 Hang Power Snatch (75/45)
10 Box Jump Overs or Step Overs

Lifestyle

5 Hang Power Cleans
10 Box Step Overs
5 Hang Power Snatch
10 Box Step Overs

Strength

Friday, February 21st, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Bootcamp

Thursday, February 20th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Cat Cow X 30 Seconds
Inchworm X 30 Seconds
Movement Prep
2 Rounds (Do the Second Round in the Vest if Using One for the Workout)
Push-Ups X 10 Reps
Burpees X 10 Reps
Plank X 30 Seconds

Strength

Bench Press
In 20 Minutes Build to a Heavy 3 or 3 Rep Max

WOD

Workout Format

In Pairs ~ You Go I Go ~ per Round
15-14-13-12-11-10-9-8-7-6

Competitive

In a Weighted Vest
Push-Ups
Burpee to Target

Performance

Push-Ups
Burpee to Target

Lifestyle

Elevated Push-Ups
No Push-up Burpee

Bootcamp

Wednesday, February 19th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds
Movement Prep
Wall Ball Thrusters X 10 Reps
Wall Ball Deadlift X 10 Reps
Empty Bar Deadlift X 10 Reps
Skips X 30 Seconds
Double Under Attempts X 30 Seconds

Strength

Back Squat
In 20 Minutes
Build to a heavy 3 or 3 Rep Max

WOD

Workout Format

2 Rounds

Competitive

40 Double Unders
30 Wall Balls (20/14)
20 Deadlifts (135/95)

Performance

40 Double Unders or 70 Single Unders
30 Wall Balls (14/10)
20 Deadlifts (105/75)

Lifestyle

40 Single Unders
30 Wall Balls
20 Deadlifts

Strength

Wednesday, February 19th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 60% of 1RM / Rest 1-2 Minutes
1 Set X 3 Reps @ 70% of 1RM / Rest 2-4 Minutes
1 Set X 3 Reps @ 80% of 1RM / Rest 2-4 Minutes
Continue Repeating Doing Three Reps, While Increasing the Weight Until You Hit Your 3 Rep Max.

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Bootcamp

Tuesday, February 18th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Dead Hang X 30 Seconds
Scap Pull-Ups X 30 Seconds
Cat Cow X 30 Seconds
Movement Prep
4 Rounds
40 Seconds Work / 20 Seconds Rest
Ring Rows
Air Bike
Mountain Climbers

WOD

Workout Format

In Pairs ~ Split Reps

Competitive

100 Strict Pull-Ups
200 Cal Air Bike
300 Sit-Ups

Performance

70 Assisted Strict Pull-Ups
200 Cal Air Bike
250 Sit-Ups

Lifestyle

70 Ring Rows
200 Cal Air Bike
200 Sit-Ups

Push-up

2 Sets of Max Reps at a Level That Is Challenging for You.

Pull-Ups

2 Sets of Max Reps at a Level That Is Challenging for You.

Bootcamp

Monday, February 17th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Deep Lunge Hold X 30 Seconds per Side
Movement Prep
2 Rounds
Air Bike X 30 Seconds
Shuttle Run X 30 Seconds
Box Step Overs X 5 Reps
Box Jump Overs X 5 Reps
Alternating Lunges X 10 Reps

WOD

Workout Format

2 Rounds for Time, with a partner

Competitive

(First Round in a Vest 20/14)
50/40 Cal Bike
135 Shuttle Runs
150 Box Step or Jump Overs (20”/20”)

Performance

50/40 Cal Bike
135 Shuttle Runs
100 Box Step or Jump Overs (20”/20”)

Lifestyle

30/20 Cal Bike
115 Shuttle Runs
75 Box Step or Jump Overs

Strength

Sunday, February 16th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Seated Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Dumbbell Lateral Raise 3-5 Sets X 15 Reps / Rest 1.5-2 Minutes
3) Single Arm Dumbbell Row 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Gymnastics

Sunday, February 16th, 2025 – Gymnastics

Warm Up (5 minutes)

Jumping Jacks (1 Minute)
Hip Rotations (30 Seconds per Direction)
Bear Crawl (1 Minute)
Knee Raises on the Bar – 1 Minute.
Plank (30 Seconds)

Main Work (50 minutes)

Part 1: Toes to Bar Progressions
Knee Raises – 3 Sets of 10-12 Reps
Knee Raises on Bar – 3 Sets of 10-12 Reps
Toes to Bar (If Possible, Working On Full Range of Motion) – 3 Sets of 4-6 Reps
Crocodile Crunch – 3 Sets of 12-15 Reps
Part 2: Toes to Bar WOD
WOD (AMRAP 12 Minutes):
5 Toes to Bar (Or Knee Raises)
10 Burpees
15 Wall Balls
Core Work (Side Plank) – 3 Sets of 20-30 Seconds per Side

Olympic Weightlifting

Saturday, February 15th, 2025 - Olympic Weightlifting 205.2

Accessory

Banded Plank
3 sets: 1:00 EFFORT + 1:00 REST
Perform each set with a light resistance band, to failure or to 1:00.

Clean Work: 3-Position Clean

E1:30MOM5
Perform each set as 1 Floor + 1 Mid-Hang + 1 High-Hang
TOTAL 3 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Clean

Clean Pull Work: Deficit Clean Pulls

Perform on a block riser or 2 plates beside each other.
E2:30MOM3
1st set: 5 @ 75%
2nd set: 5 @ 75%
3rd set: 5 @ 75%
% of Clean

Front Squat Wave

1st set: 4 @ 60%
2nd set: 4 @ 65%
3rd set: 4 @ 70%
4th set: 4 @ 60%
5th set: 4 @ 65%
6th set: 4 @ 70%

Olympic Weightlifting

Saturday, February 15th, 2025 - Olympic Weightlifting 205.1

General Warm-Up

3 Rounds: 10-minute cap
A) 10 PVC Shoulder Rotations/Dislocates
B) 5x 5sec hold PVC Standing Lat Opener
C) 5 Dynamic Squat Stretch
10 10 (5 per leg) Hip CARS

Snatch Barbell Warm Up: Perform w/ empty bar

A) 3 sets: 3 Push Press + 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Muscle Snatch + 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean

Jerk Work: Push Jerk + Split Jerk

E1:30MOM5
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 60%
2nd set: 60%
3rd set: 65%
4th set: 65%
5th set: 65%
% of Push Jerk

Snatch Work: Snatch + OHS

E1:30MOM5
2 Snatch + 3 OHS
TOTAL 5 REPS PER SET
1st set: 60%
2nd set: 65%
3rd set: 70%
4th set: 70%
5th set: 70%
% of Snatch

Bootcamp

Friday, February 14th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
2 Rounds
Empty Bar Deadlifts X 10 Reps
Dead Hang X 30 Seconds
Hangning Knee Raises X 5 Reps
Hanging Leg Raises X 5 Reps
Toes to Bar X 5 Reps
Farmer Hold X 30 Seconds

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 80% 1 Rm
5 Reps @ 90% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

AMRAP 12

Competitive

10 Deadlifts (135/95)
8 Toes to Bar
6 Farmer Carry Shuttle Runs (50/35)

Performance

10 Deadlifts (95/65)
8 Hanging Leg Raises
6 Farmer Carry Shuttle Runs (35/25)

Lifestyle

10 Deadlifts
8 Hanging Knee Raises
6 Farmer Carry Shuttle Runs

Strength

Friday, February 14th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Sumo Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Glute Bridge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Flash

Friday, February 14th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds
Movement Prep
2 Rounds
Empty Bar Deadlifts X 10 Reps
Dead Hang X 30 Seconds
Hangning Knee Raises X 5 Reps
Hanging Leg Raises X 5 Reps
Toes to Bar X 5 Reps
Farmer Hold X 30 Seconds

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 80% 1 Rm
5 Reps @ 90% 1 Rm

WOD

Workout Format

AMRAP 12

Competitive

10 Deadlifts (135/95)
8 Toes to Bar
6 Farmer Carry Shuttle Runs (50/35)

Performance

10 Deadlifts (95/65)
8 Hanging Leg Raises
6 Farmer Carry Shuttle Runs (35/25)

Lifestyle

10 Deadlifts
8 Hanging Knee Raises
6 Farmer Carry Shuttle Runs

Bootcamp

Thursday, February 13th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Ankle Rolls X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Burpee Over Bench X 5 Reps
Dumbbell Bench Press X 5 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM

WOD

Workout Format

For Time

Competitive

20 Burpees Over Bench
40 Double Db Bench Press (50/35)
20 Burpees Over Bench

Performance

20 Burpees Over Bench
40 Double Db Bench Press (35/25)
20 Burpees Over Bench

Lifestyle

20 Burpees or No Push-up Burpees
40 Double Db Bench Press
20 Burpees or No Push-up Burpees

Flash

Thursday, February 13th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
~Into~
Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Chest Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Ankle Rolls X 30 Seconds
Scapular Push-Ups X 30 Seconds
Movement Prep
2 Rounds
Burpee Over Bench X 5 Reps
Dumbbell Bench Press X 5 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
1~5 Reps @ 95% 1RM

WOD

Workout Format

For Time

Competitive

20 Burpees Over Bench
40 Double Db Bench Press (50/35)
20 Burpees Over Bench

Performance

20 Burpees Over Bench
40 Double Db Bench Press (35/25)
20 Burpees Over Bench

Lifestyle

20 Burpees or No Push-up Burpees
40 Double Db Bench Press
20 Burpees or No Push-up Burpees