Workouts | Raise the Bar Fitness

Flash

Tuesday, November 5th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
8 Inchworm Push-Ups
10 Lying Knee Tucks
10 Plank to Downward Dog
8 90/90 Hip Rotations
8 Sweepers Per Side

Strength

Overhead Squat
5 Minutes to Review Technique
E1.5MOM x 4 Rounds x 8 Reps

WOD

Workout Format

For Time
40-30-20-10

Competitive

Burpees
Sit-Ups

Performance

Burpees
Sit-Ups

Lifestyle

30-20-10-5
Burpees or No Push-Up Burpees
Sit-Ups or Crunches

Bootcamp

Monday, November 4th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Strength

Back Squats
Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

For Time

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

Performance

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

Lifestyle

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing

Strength

Monday, November 4th, 2024 – Squat Sesh

General Warm-Up

2 Rounds:
30 Seconds Bird Dogs
16 Elephant Walks
10 Dynamic Squat Stretch
15 Air Squats

Accessory

1. Back Squat: 4 Sets x 8-12 Reps / Rest 1 Minute
2. Glute Bridge: 3 Sets x 8-12 Reps / Rest 1 Minute
3. Plank: 3 Sets x 30-90 Seconds / Rest 1 Minute

Front Squats

1 Set x 5 Reps @ 40% 1RM / Rest 1.5 Minutes
1 Set x 3 Reps @ 50% 1RM / Rest 1.5 Minutes
1 Set x 2 Reps @ 55% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 60% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 65% 1RM / Rest 1.5 Minutes
1 Set x 1 Rep @ 70% 1RM / Rest 1.5 Minutes
1 Set x AMRAP @ 75% 1RM / Rest 2+ Minutes

Flash

Monday, November 4th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Strength

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

For Time

Competitive

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

Performance

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

Lifestyle

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing

Strength

Sunday, November 3rd, 2024 – Overhead Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Band Overhead Press
10 Band Pull Aparts
5 Empty Bar Strict Press With a 2 Second Pause Overhead

Accessory

1. Strict Press: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Dips: 5 Sets x 8 Reps / Rest 1 Minute

Push Press

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes

Olympic Weightlifting

Saturday, November 30th, 2024 - Olympic Weightlifting 194.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empty Bar Good Morning
5x Plate OHS w/ light plate
10x Kneeling Hip Flexor Stretch w/ 2s hold

Front Squat Warm Up

E2:30MOM2
1st set: 5 @ 60%
2nd set: 5 @ 65%
% of Front Squat

Front Squat

E2:30MOM8
WORK INTO A 3RM FRONT SQUAT
NOTE: May not require all sets to establish.
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ 85%
5th set: 3 @ …
6th set: 3 @ …
7th set: 3 @ …
8th set: 3 @ …
% of Front Squat

Barbell Warm Up: 10-15 minutes

A) 3 sets: 2 Snatch Balance + 2 OHS
w/ empty bar
B)3 sets : 3 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Clean + 2 Tall Split Jerk
w/ empty bar

Snatch Balance + OHS

E2:00MOM6
2 Snatch Balance + 1 OHS
1st set: 65%
2nd set: 70%
3rd set: 75%
Then…
1 Snatch Balance + 1OHS
4th set: 80%
5th set: 85%
6th set: 90%
% of Snatch

Gymnastics

Sunday, November 3rd, 2024 – Gymnastics

Strength and Skill Work (40 minutes)

Inverted Row on Bar
4 sets of 10-12 reps
Scapular Pull-Ups
4 sets of 8-10 reps
Kipping Swings (controlled swinging on the bar)
4 sets of 5-8 swings (focus on core control)
Leg Raises on Bar or Knees-to-Chest
4 sets of 10 reps
Assisted Pull-Up with Band
4 sets of 8 reps

Cool Down (10 minutes)

Stretching focused on lats, core, and hips

Bootcamp

Saturday, November 2nd, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
Into
1 Round:
1 Minute of Skipping
5 Push-Ups
7 Squats
9 Sit-Ups
Into:
1 Round:
1 Minute of Double Unders or Skipping
5 Push-Ups
7 Squats
9 Sit-Ups

WOD

Workout Format

In Pairs ~ For Time

Competitive

600 Double Unders
Every 50 Reps:
5 Sync Push-Ups
7 Sync Squats
9 Sync Sit-Ups

Performance

1000 Single Unders
Every 50 Reps:
5 Sync Push-Ups or Elevated Push-Ups
7 Sync Squats
9 Sync Sit-Ups

Lifestyle

600 Single Unders
Every 75 Reps:
5 Sync Elevated Push-Ups
7 Sync Box Squats
9 Sync Sit-Ups or Crunches

Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.2

Secondary Strength Movement

Back Squat

E2:30MOM10
Establish a 1RM Back Squat
Note: You may not need all sets to establish.
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ …
1 @ …
1 @ …
1 @ …
% of Back Squat

Clean Work

E1:30MOM7
Clean Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90%
7th set: 1x 90%
% of Clean

Olympic Weightlifting

Saturday, November 2nd, 2024 - Olympic Weightlifting 190.1

General Warm-Up

20x PVC Shoulder Rotations
5x Empt Bar Good Morning
5x Dynamic Squat Stretch w/ 2s hold
10x Kneeling Hip Flexor Stretch w/ 2s hold

Barbell Warm Up: 10-15 minutes

A) 3 sets: 3 Jerk Dip Squat + 3 Split Jerk
w/ empty bar
B) 3 sets :3 Tall Muscle Snatch + 2 Tall Snatch
w/ empty bar
C) 3 sets: 2 Tall Muscle Clean + 2 Tall Clean
w/ empty bar

Jerk Dip Squat + Split Jerk

E1:30MOM6
1st set: 3 Dip Squat + 1 Split Jerk @ 70%
2nd set: 3 Dip Squat + 1 Split Jerk @ 75%
3rd set: 2 Dip Squat + 1 Split Jerk @ 80%
4th set: 1 Dip Squat + 1 Split Jerk @ 85%
5th set: 1 Dip Squat + 1 Split Jerk @ 90%
6th set: 1 Dip Squat + 1 Split Jerk @ 90%
% of Snatch

Snatch Work

E1:30MOM5
Snatch Singles
1st set: 3x 70%
2nd set: 3x 75%
3rd set: 2x 80%
4th set: 1x 85%
5th set: 1x 90%
6th set: 1x 90 %
7th set: 90%
% of Snatch

Bootcamp

Friday, November 1st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Empty Bar Deadlift
10 Empty Bar Muscle Clean
10 Empty Bar Front Squat
10 Empty Bar Push Press

Strength

Deadlifts
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Weighted Sit-Ups
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

10 Rounds For Time

Competitive

1 Power Clean (95/65)
2 Thrusters (95/65)
3 Power Snatches (95/65)
4 Front Squats (95/65)
5 Deadlifts (95/65)

Performance

1 Power Clean (65/45)
2 Thrusters (65/45)
3 Power Snatches (65/45)
4 Front Squats (65/45)
5 Deadlifts (65/45)

Lifestyle

1 DB Power Clean
2 DB Thrusters
3 DB Power Snatches
4 DB Front Squats
5 DB Deadlifts

Strength

Friday, November 1st, 2024 – Deadlift

General Warm-Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Deadlift with a 2-Second Pause at the Knee

Accessory

1. Deadlift: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Farmer Carries: 5 Sets x 60-90 Seconds / Rest 1 Minute

Deadlift

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes

Flash

Friday, November 1st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Empty Bar Deadlift
10 Empty Bar Muscle Clean
10 Empty Bar Front Squat
10 Empty Bar Push Press

Strength

Weighted Sit-Ups
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

10 Rounds For Time

Competitive

1 Power Clean (95/65)
2 Thrusters (95/65)
3 Power Snatches (95/65)
4 Front Squats (95/65)
5 Deadlifts (95/65)

Performance

1 Power Clean (65/45)
2 Thrusters (65/45)
3 Power Snatches (65/45)
4 Front Squats (65/45)
5 Deadlifts (65/45)

Lifestyle

1 DB Power Clean
2 DB Thrusters
3 DB Power Snatches
4 DB Front Squats
5 DB Deadlifts

Bootcamp

Thursday, October 31st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press

Strength

Push Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Plank
EMOM x 4 Sets x 30 Seconds

WOD

Workout Format

3 Rounds

Competitive

200m Run
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups

Performance

200m Run
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups

Lifestyle

200m Run
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups

Flash

Thursday, October 31st, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
200m Run
10 Broad Jumps
15 Band Pull-Aparts
10 Band Overhead Press

Strength

Plank
EMOM x 4 Sets x 30 Seconds

WOD

Workout Format

3 Rounds

Competitive

200m Run
15 Box Jump Overs (24/20)
10 Chest-to-Bar Pull-Ups

Performance

200m Run
15 Box Jump Overs or Step Overs (24/20)
10 Pull-Ups or Jumping Pull-Ups

Lifestyle

200m Run
15 Box Step Overs
10 Ring Rows or Jumping Pull-Ups

Bootcamp

Wednesday, October 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises

Strength

Bench Press
Every Minute on the Minute
1. 8 Reps @ 40% 1RM
2. 6 Reps @ 50% 1RM
3. 4 Reps @ 60% 1RM
4. 2 Reps @ 65% 1RM
5. 1 Rep @ 70% 1RM
Into:
Every 2:15 Minutes x 3 Sets
5 Reps @ 70% 1RM
Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

20 Minute AMRAP ~ In Pairs (Split Work)

Competitive

50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders

Performance

50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders

Lifestyle

30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders

Strength

Wednesday, October 30th, 2024 – Bench Press

General Warm-Up

30 Seconds Small to Large Arm Circles Forward
30 Seconds Small to Large Arm Circles Backward
10 Seal to Downard Dog
10 Push-Ups
10 Band Pull Aparts
5 Empty Bar Bench Press with a 2 Second Pause on the Chest

Secondary Strength Movement

Bench Press

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70%
1RM / Rest 2-5 Minutes

Accessory

1. Bench Press 5 sets x 10 reps @ 40-50% 1 RM / rest 1 minutes
2. Single Arm DB Row 5 sets x 10 reps per side / rest 1 minute

Flash

Wednesday, October 30th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
50 Skips
10 Push-Ups or Knee Push-Ups
10 Band Rows
10 Lying Leg Raises

Strength

Strict Pull-Up or Assisted Strict Pull-Up
EMOM x 4 Sets x 10 Reps

WOD

Workout Format

20 Minute AMRAP ~ In Pairs (Split Work)

Competitive

50 Hand Release Push-Ups
100 Sit-Ups
150 Double Unders

Performance

50 Push-Ups or Elevated Push-Ups
100 Sit-Ups
150 Double Unders or 250 Single Unders

Lifestyle

30 Elevated Push-Ups
60 Sit-Ups
150 Single Unders

Bootcamp

Tuesday, October 29th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

Strength

Snatch
5 Minutes to Warm-Up to 80% 1RM
Into:
EMOM x 5 Sets x 1-2 Reps @ 80% 1RM

WOD

Workout Format

4 Rounds

Competitive

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio

Performance

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio

Lifestyle

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio

Flash

Tuesday, October 29th, 2024 - Flash Classes

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges

WOD

Workout Format

4 Rounds

Competitive

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio

Performance

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio

Lifestyle

20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio