Workouts | Raise the Bar Fitness

Bootcamp

Saturday, November 25th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

For Time, in Teams of 3

Competitive

Buy In: 3000m Row
33 Thrusters Each (95/65)
66 Hang Cleans Each (95/65)
100 Burpee Over Bar Each

Performance

Buy In: 3000m Row
33 Thrusters Each (45/35)
66 Hang Cleans Each (45/35)
100 Burpee Over Bar Each

Lifestyle

Buy In: 3000m Row
33 Thrusters Each
66 Hang Cleans Each
100 Burpee Over Bar Each

Conditioning Warm-Up

30 Seconds Row
10 Thrusters @ Workout Weight
10 Hang Cleans @ Workout Weight
5 Burpee Over Bar @ Workout Scale

Strength

Saturday, November 25th, 2023 - ATS Day 77

Secondary Strength Movement

Back Squat

E2:30MOM10
Build into a heavy single/1RM
Recommend to start at 70% and build
% of Back Squat

C&J Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 65%
2nd: 3 @ 70%
3rd: 3 @ 75%
4th: 2 @ 80%
5th: 1 @ 85%
6th: 1 @ 90%
% of Clean

Snatch Tempo Deadlift

E2:00MOM3
3x 10s tempo
80% of Snatch

General

Saturday, November 25th 2023 - OLY Foundations Day 145

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
10 Plate Halos
5x Dynamic Squats
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Press/Jerk & Snatch Warm Up (A): 15 Minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Paused Split Jerk from Rig

E2:00MOM4
3x (2s pause dip + 2s pause catch)
60-65% Split Jerk/Push Jerk or Light Weight

Snatch Work

E2:30MOM5
5s tempo snatch + 1 Dip Snatch + 1 OHS
60% -> 65% for last 3 sets
% of Snatch

Bootcamp

Friday, November 24th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Deadlifts
8 Deadlifts
5 Deadlifts

Strength

Deadlifts
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

2 Rounds for Time, In Pairs

Competitive

10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)

Performance

10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)

Lifestyle

10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale

Strength

Friday, November 24th, 2023 – Deadlift

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Romanian Deadlifts With Empty Bar
Glute Bridge
Band Pull Aparts

Accessory

In 20 Minutes
3 Rounds
8-12 DB Deadlifts
- Rest 1 Minute -
8-12 Chin-ups
- Rest 2 Minutes -

Deadlift

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Flash

Friday, November 24th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

2 Rounds for Time, In Pairs

Competitive

10 Overhead Squats (135/95)
10 Box Jump Overs (24”/20”)
10 Snatches (135/95)
10 Clean and Jerk (135/95)
10 Toes to Bar
10 Burpee Pull-up
10 Toes to Bar
10 Clean and Jerk (135/95)
10 Snatches (135/95)
10 Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)

Performance

10 Overhead Squats (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Snatches (95/65)
10 Clean and Jerk (95/65)
10 Hanging Leg Raises
10 Burpee Pull-up
10 Hanging Leg Raises
10 Clean and Jerk (95/65)
10 Snatches (95/65)
10 Box Jump Overs or Step Overs (24”/20”)
10 Overhead Squats (95/65)

Lifestyle

10 Overhead Squats
10 Box Step Overs
10 Snatches
10 Clean and Jerk
10 Hanging Knee Raises
10 Burpee DB Row
10 Hanging Knee Raises
10 Clean and Jerk
10 Snatches
10 Box Step Overs
10 Overhead Squats

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Overhead Squats @ Warm-up to Workout Weight
3 Box Jump Overs @ Workout Scale
3 Snatches @ Warm-up to Workout Weight
3 Clean and Jerk @ Warm-up to Workout Weight
3 Toes to Bar @ Workout Scale
3 Burpee Pull-up @ Workout Scale

Bootcamp

Thursday, November 23rd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
6 Negative Pull-Ups (Use Band if Needed)

Strength

In 15 Minutes, Complete:
3-6 Weighted Strict Chin-Ups or Hardest Variation
Into, 3 Rounds
8-10 Strict Pull-Ups
8-12 Barbell Bent Over Row
8-12 Hammer Curls
– Rest 1 Minute –

WOD

Workout Format

AMRAP 10

Competitive

12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters

Performance

12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters

Lifestyle

12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight

Flash

Thursday, November 23rd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

AMRAP 10

Competitive

12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters

Performance

12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters

Lifestyle

12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight

Bootcamp

Wednesday, November 22nd, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press

Strength

Bench Press
Build to a Heavy 2 Reps in 10 Minutes

WOD

Workout Format

4 Rounds For Time

Competitive

10 Box Jump Overs (30”/24”)
15/12 Cal Air Bike

Performance

10 Box Jump Overs or Step Overs (24”/20”)
12/10 Cal Air Bike

Lifestyle

10 Box Step Overs
10/8 Cal Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jump Overs
20 Second Air Bike

Strength

Wednesday, November 22nd, 2023 – Bench Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-ups
Big Arm Circles
Light Barbell Row

Secondary Strength Movement

Bench Press

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
8-12 Reps per Side DB Rows
- Rest 30 Seconds -
8-12 DB Bench Press
- Rest 2 Minutes -

Flash

Wednesday, November 22nd, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

4 Rounds For Time

Competitive

10 Box Jump Overs (30”/24”)
15/12 Cal Air Bike

Performance

10 Box Jump Overs or Step Overs (24”/20”)
12/10 Cal Air Bike

Lifestyle

10 Box Step Overs
10/8 Cal Air Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Box Jump Overs
20 Second Air Bike

Bootcamp

Tuesday, November 21st, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
2 Rounds, With Coach Using a PVC Then With the Empty Bar
3 Muscle Snatch
3 Hang Snatch
3 Snatch Balance
3 Overhead Squats
- Rest 30 Seconds -

Strength

Snatch
Every 1:30 Minutes on the Minutes X 6 Rounds
Snatch Build to a Heavy 2 Reps

WOD

Workout Format

For Time

Competitive

21-15-9
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders

Performance

21-15-9
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders

Lifestyle

21-15-9
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale

Flash

Tuesday, November 21st, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

For Time

Competitive

21-15-9
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders

Performance

21-15-9
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders

Lifestyle

21-15-9
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale

Bootcamp

Monday, November 20th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 per Side Bodyweight Split Squat
8 per Side Empty Bar Split Squat
5 per Side Barbell Split Squat

Strength

Barbell Split Squat
Build to a Heavy 2 ~ per side ~ 10 minutes

WOD

Workout Format

2 Rounds for Time

Competitive

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Performance

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Lifestyle

2 Minute Row
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

Strength

Monday, November 20th, 2023 – Squat

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Dynamic Squats
Ostrich Walk
Seated Good Mornings
Glute Bridge

Secondary Strength Movement

Back Squat

20 Minutes Build to Heavy 4 Reps / Rest as Needed / Starting at Empty Bar

Accessory

In 20 Minutes
3 Rounds
10-15 Back Squats
- Rest 60 Seconds -
20-25 Band Hamstring Curls
- Rest 2 Minutes -

Flash

Monday, November 20th, 2023 - Flash Class

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

2 Rounds for Time

Competitive

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Performance

500M Row
- 2 Minute Rest -
400M Row
- 1:30 Minute Rest -
300M Row
- 1:00 Minute Rest -
200M Row
- 2 Minute Rest -

Lifestyle

2 Minute Row
- 2 Minute Rest -
1:30 Minute Row
- 1:30 Minute Rest -
1:00 Minute Row
- 1:00 Minute Rest -
1:00 Minute Row
- 2 Minute Rest -

Conditioning Warm-Up

Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort

Strength

Sunday, November 19th, 2023 – Overhead Press

General Warm-Up

30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs

Accessory

In 20 Minutes
4 Rounds
8-12 Z Press
- Rest 30 Seconds -
8-12 Seated DB Press
- Rest 30 Seconds -
8-12 DB Rear Delt Fly
- Rest 30 Seconds -
8-12 Push-Ups
- Rest 2 Minutes -

Push Press

20 Minutes Build to Heavy 6 Reps / Rest as Needed / Starting at Empty Bar

Bootcamp

Saturday, November 18th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles

WOD

Workout Format

3 Rounds For Time ~ In Pairs ~ Split Reps

Competitive

10 Thrusters (95/65)
20 Burpee Over Bar
30 Cleans (95/65)
40 Burpee Box Jump Overs

Performance

10 Thrusters (45/35)
20 Burpee Step Over Bar
30 Cleans (45/35)
40 Burpee Box Step Overs

Lifestyle

10 Thrusters
20 No Push-up Burpee Step Over Bar
30 Cleans
40 Elevated Burpee Box Step Overs

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Thrusters @ Workout Weight
5 Burpee Over Bar @ Workout Scale
5 Cleans @ Workout Weight
5 Burpee Box Jump Over @ Workout Scale

Strength

Saturday, November 18th, 2023 - ATS Day 76

Secondary Strength Movement

Back Squat

E2:30MOM6
4 @ 75%
2 @ 80%
2 @ 85%
2 @ 90%
2 @ 90 or 95%

C&J Warm Up: 10 minutes

A) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 No-Feet Clean w/empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar

Clean Work: Clean Singles- From Floor

E2:30MOM6
1st: 3 @ 60%
2nd: 3 @ 65%
3rd: 3 @ 70%
4th: 3 @ 75%
5th: 2 @ 80%
6th: 2 @ 85%
% of Clean

Snatch Pull From Plates

E2:00MOM3
2x 5s tempo pull (shrug or high)
80% Snatch

General

Saturday, November 18th 2023 - OLY Foundations Day 144

Warm Up - 3 Rounds, 10 Minutes

10x PVC Shoulder Rotations
5x Band Pull Aparts
5x Band OHS
5x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Press & Snatch Warm Up (A): 15 Minutes

A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance w/ empty bar
B) 3 sets: 3 Tall Split Jerk w/ empty bar
C) 3 sets : 3 Snatch Pull to Mid + 3 Below Knee Muscle Snatch + 3 OHS
w/ empty bar
D) 3 sets: 3 No-Feet Snatch
w/ empty bar
* Stance starts wider/OHS footwork

Paused Split Jerk from Rig

E2:00MOM4
3x (2s pause dip + 2s pause catch)
60% Split Jerk/Push Jerk or Light Weight

Snatch Work

E2:30MOM5
3x (3s pause Below Knee + 3s pause Above Knee + 3s Mid-Thigh then Snatch)
60% -> 65% for last 3 sets
% of Snatch