Workouts | Raise the Bar Fitness

Flash

Friday, July 26th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

For Time ~ In Pairs
8 Rounds

Competitive

Partner A: 100M Run
Partner B: AMRAP DB Snatches (60/40)

Performance

Partner A: 80M Run
Partner B: AMRAP DB Snatches (40/30)

Lifestyle

Partner A: 60M Run
Partner B: AMRAP DB Deadlifts

Notes

200M Run
30 Second High Plank
15 Single Db Deadlift
200M Run
30 Second High to Low Plank
15 Db Snatch
100M Run
8 Db Snatch at a Heavier Weight

Bootcamp

Thursday, July 25th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight Then Follow the Rep Scheme at That Weight Below.
7 Sets X 2 Reps / Rest 60-90 Seconds
-Into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight Then Follow the Rep Scheme at That Weight Below.
7 Sets X 2 Reps / Rest 60-90 Seconds

WOD

Workout Format

10-8-6-8-10

Competitive

Power Snatch (115/80)
Power Clean and Jerk (115/80)
Rest 30 Seconds

Performance

Power Snatch (95/65)
Power Clean and Jerk (95/65)
Rest 30 Seconds

Lifestyle

Power Muscle Snatch
Power Muscle Clean and Press
Rest 30 Seconds

Notes

8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc

Flash

Thursday, July 25th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

10-8-6-8-10

Competitive

Power Snatch (115/80)
Power Clean and Jerk (115/80)
Rest 30 Seconds

Performance

Power Snatch (95/65)
Power Clean and Jerk (95/65)
Rest 30 Seconds

Lifestyle

Power Muscle Snatch
Power Muscle Clean and Press
Rest 30 Seconds

Notes

8 Snatch Deadlift-Shrugs With Pvc.
8 Snatch Deadlift-High Pulls With Pvc.
8 Hang Muscle Snatch With Pvc
8 Hang Power Snatch With Pvc
8 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
8 Deadlift-Shrugs With Pvc.
8 Deadlift-High Pulls With Pvc.
8 Hang Muscle Cleans With Pvc
8 Hang Power Cleans With Pvc
8 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc

Bootcamp

Wednesday, July 24th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Bench Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

Competitive

1000M Run or Row
75 Burpees
1000M Run or Row

Performance

800M Run or Row
60 Burpees
800M Run or Row

Lifestyle

600M Run or Row
45 Burpees
600M Run or Row

Notes

200M Run
10 Inchworms
200M Run
15 Push-Ups
200M Run
10 Burpees

Strength

Wednesday, July 24th, 2024 – Bench Press

General Warm-Up

10 Push-Ups or Elevated Push-up
15 Band Pull Aparts
30 Second Lunge Stretch per Side15 Empty or Very Light Bench Press

Secondary Strength Movement

Bench Press

30 Minutes Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes
1) Db Inclinebench Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Bent Over Row 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Skull Cruchers 3 Sets X 8-15 Reps / Rest 1 Minute

Flash

Wednesday, July 24th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Competitive

1000M Run or Row
75 Burpees
1000M Run or Row

Performance

800M Run or Row
60 Burpees
800M Run or Row

Lifestyle

600M Run or Row
45 Burpees
600M Run or Row

Notes

200M Run
10 Inchworms
200M Run
15 Push-Ups
200M Run
10 Burpees

Bootcamp

Tuesday, July 23rd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 82.5% of Your 1 Rep Max.

WOD

Workout Format

AMRAP ~ 15 Minutes

Competitive

6 Strict Pull-Ups
12 Db Z Press (35/25)
24 Sit-Ups

Performance

6 Band Pull-Ups
12 Db Z Press (25/15)
24 Sit-Ups

Lifestyle

6 Ring Rows
12 DB Z Press
24 Crunches

Notes

-Into-
30 Seconds Scap Pull-up
30 Seconds Plank
15 Band Overhead Press
15 Ring Rows
8 Db Strict Press
6 Stict Pull-Ups
8 Sit-Ups

Flash

Tuesday, July 23rd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

AMRAP ~ 15 Minutes

Competitive

6 Strict Pull-Ups
12 Db Z Press (35/25)
24 Sit-Ups

Performance

6 Band Pull-Ups
12 Db Z Press (25/15)
24 Sit-Ups

Lifestyle

6 Ring Rows
12 DB Z Press
24 Crunches

Notes

-Into-
30 Seconds Scap Pull-up
30 Seconds Plank
15 Band Overhead Press
15 Ring Rows
8 Db Strict Press
6 Stict Pull-Ups
8 Sit-Ups

Bootcamp

Monday, July 22nd, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Back Squat
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
3 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format

Complete 4 Rounds

Competitive

15 Thrusters (95/65)
15 Front Squats
Rest 2 Minutes

Performance

15 Thrusters (65/55)
15 Front Squats
Rest 2 Minutes

Lifestyle

10 Thrusters
10 Front Squats
Rest 2 Minutes

Notes

15 Band Overhead Press
15 Squats to Med Ball
10 Barbell Strict Press
10 Barbell Push Press
6 Front Squats
6 Thrusters

Strength

Monday, July 22nd, 2024 – Squat Sesh

General Warm-Up

20 Dynamic Squats
20 Alternating Lunge and Reach
- Into -
15 Empty or Very Light Front Squat

Secondary Strength Movement

Back Squat

Build to Heavy 5 Reps / Rest 2-5 Minutes

Accessory

20 Minutes For
1) Front Squat 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Single Glute Bridge 3 Sets X 10-15 Reps per Side/ Rest 1 Minute
3) Sit-Ups 3 Sets X 10-15 Reps / Rest 1 Minute

Flash

Monday, July 22nd, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

Complete 4 Rounds

Competitive

15 Thrusters (95/65)
15 Front Squats
Rest 2 Minutes

Performance

15 Thrusters (65/55)
15 Front Squats
Rest 2 Minutes

Lifestyle

10 Thrusters
10 Front Squats
Rest 2 Minutes

Notes

15 Band Overhead Press
15 Squats to Med Ball
10 Barbell Strict Press
10 Barbell Push Press
6 Front Squats
6 Thrusters

Strength

Sunday, July 21st, 2024 – Overhead Press

General Warm-Up

20 Band Pull Aparts
20 Cuban Press
15 Empty Bar or Very Light Strict Press

Accessory

20 Minutes
1) Barbell Strict Press 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Db Lateral Raise 3 Sets X 10-15 Reps / Rest 30 Seconds
3) Ring Row 3 Sets X 10-20 Reps / Rest 1 Minute

Strict Press

30 Minutes To Build To A Heavy 3 Rep / Rest 2-5 Minutes

Gymnastics

Sunday, July 21st, 2024 – Gymnastics

Strength Work (25 minutes)

Hanging Leg Raises:
3 sets x 8-10 reps
(focus on bringing toes as close to the bar as possible)
Renegade Rows:
3 sets x 8-10 reps
(each arm, to strengthen core and shoulders)
Plank with Side Twists:
3 sets x 12-15 reps
(alternate twisting hips to each side from plank position)
Superman Hold:
3 sets x 20-30 seconds
(strengthen lower back and glutes)

Skill Work (25 minutes)

Toes-to-Bar Practice:
3 sets x 10-15 reps.
Work on stringing together multiple repetitions with proper form and control.
Kipping Toes-to-Bar:
3 sets x 10-15 reps.
Practice adding the kipping motion to your toes-to-bar technique.

Warm Up (5 minutes)

Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.

Core Work (10 minutes)

Plank Shoulder Taps:
4 sets of 20 taps.
V-Ups:
4 sets of 15 reps.

Cool Down (10 minutes)

Static stretching for shoulders, back, and core muscles.

Bootcamp

Saturday, July 20th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc

WOD

Workout Format

In Pairs ~ AMRAP 40 Minutes ~ Share Work

Competitive

100 Cal Air Bike
100 Push Press (45/35)
100 Ring Rows
100 Front Squats (45/35)
100 Hang Power Cleans (45/35)

Performance

80 Cal Air Bike
80 Push Press (45/35)
80 Ring Rows
80 Front Squats (45/35)
80 Hang Power Cleans (45/35)

Lifestyle

60 Cal Air Bike
60 Push Press
60 Ring Rows
60 Front Squats
60 Hang Power Cleans

Notes

Round 1
60 Seconds Shuttle Run
16 Band Shoulder Press
16 Band Pull Aparts
16 Air Squats
16 Band Good Mornings

Round 2
2 Minutes Shuttle Run
16 Push Press
16 Ring Rows
16 Front Squats
16 Hang Power Cleans

Olympic Weightlifting

Saturday, July 20th, 2024 - Olympic Weightlifting 177.2

OHS Warm Up: 10 minutes

A) 3 sets: 4 Snatch Grip Push Press
w/ empty bar
B) 3 sets: 3 Snatch Balance + 3 OHS w/ empty bar

Snatch Balance + OHS

E2:00MOM9
Establish a 1RM OHS
1 Snatch Balance + 1 OHS
TOTAL 2 REPS PER SET
1st set: 65%
2nd set: 70%
3rd set: 75%
4th set: 80%
5th set: 85%
6th set: 90%
7th set:….
8th set:…
9th set:…
% of Snatch

Olympic Weightlifting

Saturday, July 20th, 2024 - Olympic Weightlifting 177.1

General Warm-Up

10x Shoulder CAR’s (Weight/No weight)
10x Plate Halos w/ Light Plate
5x Empty Bar Good Morning
5x Dynamic Squats w/ 3 second hold
6x Hip Flexor Stretch
Snatch Warm Up: 5 Minutes
A) 3 sets : 5 Muscle Snatch + 2 OHS
w/ empty bar
B) 3 sets: 2 Snatch High Pull + 1 Snatch
w/ empty bar

Clean Warm Up: 5 Minutes

A) 3 sets: 5 Muscle Clean + 3 Front Squats
w/ empty bar
B) 3 sets: 2 Clean High Pull + 1 Clean
w/ empty bar

Snatch Work

E1:30MOM10
Snatch Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1x75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Snatch

Clean Work

E1:30MOM10
Clean Singles Per Set
1st set: 3x 60/65%
2nd set: 2x 65/70%
3rd set: 2x 70/ 1x75%
4th set: 1x 75/80%
5th set: 1 x 80/85%
6th set: 1x 85%/90%
7th set: 1x 90/95%
8th set: 1x 95/100%
9th set: 1x 100/102%
10th set: 1x 102/104%
% of Clean

Bootcamp

Friday, July 19th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Deadlifts ~ 16 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
2 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds

WOD

Workout Format

7 Rounds ~ In Pairs ~ Split Work

Competitive

20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)

Performance

20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)

Lifestyle

16 Db Suitcase Step-Ups
30 KB Swings

Notes

Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings

Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings

Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups

Strength

Friday, July 19th, 2024 – Deadlift

General Warm-Up

20 Glute Bridge
20 Deadbugs
20 Empty Bar Stiff Leg Deadlifts
15 Empty Bar or Very Light Sumo Deadlift

Accessory

Deadlift
20 Minutes
1) Stiff Leg Deadliftst 3 Sets X 12-15 Reps / Rest 1 Minutes
2) Goblet Squat 3 Sets X 15-20 Reps per Side / Rest 1 Minute
3) Farmer Hold 3 Sets X 30 Seconds / Rest 1 Minute

Sumo Deadlift

Deadlift
30 Minutes To Build To A Heavy 3 Reps / Rest 2-5 Minutes

Flash

Friday, July 19th, 2024 - Flash Class

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

WOD

Workout Format

7 Rounds ~ In Pairs ~ Split Work

Competitive

20 Db Suitcase Step-Ups (30/20)
40 KB Swings (50/35)

Performance

20 Db Suitcase Step-Ups (20/15)
40 KB Swings (35/25)

Lifestyle

16 Db Suitcase Step-Ups
30 KB Swings

Notes

Round 1
100M Row
16 Alternating Lunges
15 Band Good Mornings

Round 2
200M Row
16 Alternating Step-Ups
15 KB Swings

Round 3
15 Stiff Leg Deadlifts
8 Db Step-Ups

Bootcamp

Thursday, July 18th, 2024 - Bootcamp

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Overhead Press
15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible
*Pyramid up Weight Following the Rep Scheme
You Should End up Somewhere Around 80% of Your 1 Rep Max

WOD

Workout Format

AMRAP ~ 15 Minutes

Competitive

3 Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand

Performance

3 Scaled Wall Walks
30 Sit-Ups
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand

Lifestyle

3 Inchworms
15 Crunches
50M Farmer Carry Left Hand
50M Farmer Carry Right Hand
Rest 60 Seconds

Notes

Round 1
200M Run
8 Inchworms

Round 2
100M Run
8 Inchworms
30 Second Dead Hang

Round 3
100M Double Farmer Carry
15 Sit-Ups