WODs | Raise the Bar Fitness

Bootcamp

Saturday, February 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

Flip a Coin Workout
You will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 4 minutes followed by a 2 minute rest.
Round 1/2/3
Heads: 15 Wall Balls & 30 Double Unders
Tails: 20 Sit-ups & 10 DB Snatches
Round 4/5/6
Heads: 15/10 Cal Bike & 8 Devil Presses
Tails: 15/10 Cal Bike & 8 Man Makers

Strength

Friday, February 3rd, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

3 Rounds
6-10 Deadlifts
Rest 20 Seconds
8-12 Incline DB Bench Press
Rest 20 seconds
Max Dead Hang
Rest 1.5 minutes

Bootcamp

Friday, February 3rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Thrusters
Strict Press Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

In Pairs for 20 Minutes

Competitive

Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
20 Hang Cleans (45/35)
20 Burpees Over Bar

Performance

Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans (45/35)
15 Burpees Over Bar

Lifestyle

Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans
15 No Push-ups Burpees Over Bar
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.

Strength

Thursday, February 2nd, 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
Deadlifts x 5 with 3 second pause at knee
Band Glute Kickbacks x 10-20
Farmer Hold x 30-60 seconds
Rest 1.5 minutes

Deadlift

10 sets x 1 reps building weight / rest 2 minutes

General

Thursday, February 2nd, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
15 TRX Rows

Cardio Circuit

7 Rounds
2 minutes work / 1 minute rest
Bike, row, or ski
Rest 1 minute

Bootcamp

Thursday, February 2nd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Banded Good Mornings
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

4 Rounds for Time

Competitive

20/15 Cal Row
12 Double KB Hang Clean and Jerks (35/25)

Performance

20/15 Cal Row
12 Double KB Hang Clean and Jerks (25/15)

Lifestyle

20/15 Cal Row
12 Double KB Hang Clean and Jerks (15/10)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.

Strength

Wednesday, February 1st, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 Each Direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
Isometric Press x 10-30 seconds
Chin-up x 5-10
Palof Hold x 30-60 sec. per side
Rest 1 .5 minutes

Bench Press

6 sets x 5 reps building weight / rest 2 minutes

Strength

Wednesday, February 1st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
3-10 Chin-ups
8-12 DB Incline Bench Press
30-60 sec. Single Arm Farmer Carry
Rest 1 minute

Bootcamp

Wednesday, February 1st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press
Bench Press Demo / Practice / Form Checks

Strength

Bench Press
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

For Distance
Ski, row, run, or bike (pick one stick with it)

Competitive

3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)

Performance

3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)

Lifestyle

3 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
5 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
3 min work / 2 minute double DB front rack hold (25/15)
* Each time the DB's are dropped during the 2 minutes, do 3 burpees.

Strength

Tuesday, January 31st, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
6-10 DB Box Step up per side
8-12 DB Stiff Leg Deadlift
10-20 Band Kick Backs per side
Rest 1 minute

Bootcamp

Tuesday, January 31st, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Assisted Squat with 3 second pause
Clean Grip Deadlift
Clean Grip High Pull (keep the bar close and elbows high)
Muscle Clean
Power Clean
Squat Clean
Clean Demo / Practice / Form Checks

Strength

Cleans
Every 3 minute on the minute x 4 rounds
Clean x 5 single reps budling weight each set
* Treat each rep of each set as a single, this is not a barbell cycling drill. start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

For Time

Competitive

21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar Pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (135/95)

Performance

21 Jumping chin-over-bar Pull-ups
42 Single-unders
21 Thrusters (65/45)
18 Chin-over-bar Pull-ups
36 Single-unders
18 Thrusters (85/55)
15 Chest-to-bar Pull-ups
30 Single-unders
15 Thrusters (105/65)

Lifestyle

21 Bent-over rows
42 Jumping Jacks
21 Thrusters (45/35)
18 Jumping Chin-over-bar Pull-ups
36 Jumping Jacks
18 Thrusters (45/35)
15 Jumping Chest-to-bar Pull-ups
30 Jumping Jacks
15 Thrusters (45/35)

Strength

Monday, January 30th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Accessory

3 Rounds
8-12 DB Split Squat per Side
10-15 DB Stiff Leg Deadlift
30-60 sec. Single Arm Farmer Carry per Side
Rest 1.5 minutes

Back Squat

8 sets x 3 reps / Rest 2 minutes / Building Weight

Strength

Monday, January 30th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
6-10 DB Box Step up per side
8-12 DB Stiff Leg Deadlift
10-20 Band Kick Backs per side
Rest 1 minute

Bootcamp

Monday, January 30th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
PVC Overhead Squat
Front Squat Demo / Practice / Form Checks

Strength

Front Squat
Every 2 Minute on the Minute x 6 Rounds
5 reps budling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

As Many Rounds as Possible in 20 Minutes

Competitive

100 Double Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (50 / 35)
25 Cals Bike / Row / Ski (pick one)
10 Burpees

Performance

100 single Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (35 / 25)
25 Cals Bike / Row / Ski (pick one)
10 Burpees

Lifestyle

100 Single Unders or Jumping Jakcs
40 Alternating Lunges
50 Sit-ups
20 KB Swings or KB Deadlift
25 Cals Bike / Row / Ski (pick one)
10 No Push-up Burpees

General

Sunday, January 29th, 2023 – Strict Press

General Warm-Up

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

Accessory

3 Rounds
8-12 Strict Press
8-12 DB Skull Crushers
30-60 sec. Overhead KB Hold
Rest 1.5 minutes

Strict Press

10 sets x 1 reps / rest 2 minutes / build weight

Strength

Saturday, January 28th, 2023 - ATS Day 38

Warm Up - 2RNFT

10x Band Shoulder Rotations
10x Lu-Shoulder Raises w/ light plates
6x Squat Hold 2s
6x Band Good Morning

Clean Warm Up

A) 3 sets: 3Tall Muscle Clean + 3Tall Clean + 3Front Squat
W/ empty bar
B) 3 sets: 2 Dip/High Hang Clean
60% Clean/Light
C) 3 sets: 1 Shrug Pull + 1 High Pull
60-65% Clean/Light

Clean Complex: E2:00MOM5

1x (1 High-Hang + 1 Mid-Hang + 1 Floor + 1 Front Squat)
70-75% Clean/Moderate

Floating Clean Shrug Pull (Below Knee) from plates/riser

E2:00MOM3
3x 85% Clean

Back Squat

E3:00MOM5
2x 3s Pause Back Squats + 2 Back Squats
70% Back Squat

Strength

Saturday, January 28th, 2023 - OLY Foundations Day 104

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Strict OH Press
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Spider Man Lunge Hold 2s

Clean Warm Up

empty bar
A) 3 sets: 5 Muscle Clean + 5 Front Squat
B) 5 sets of 3 Slow-Mo Clean
C) 3 sets: 2 Tall Power Clean + 2 Tall Clean

Clean Work

A) E130MOM5: 4x No-Feet Clean
50% Clean/ Very Light
B) E130MOM4: 3x Dip/High-Hang Clean
55-60% Clean/Light
C) E130MOM3: 2 Clean (from floor)
65% Clean/Light

Front Squat

5 sets: 1:00 Effort + 1:30 Rest
2x 5s Tempo Squat + 1 Front Squat
65-70% Front Squat

Bootcamp

Saturday, January 28th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm Swings
Leg Swing Left
Leg Swing Right
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements with your partner

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: 1.5 meter Bear Crawls
Diamonds: Dumbbell Tthrusters
Spades: Dumbbell Deadlifts
Clubs: Burpees Over Dumbbells
Joker: 10 Cal Bike

Strength

Friday, January 27th, 2023 – Circuit Class

General Warm-Up

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

Strength Circuit

3 Rounds
5-8 Strict Press
Rest 20 sec
10-15 Heel Elevated Goblet Squat
Rest 20 sec
20-30 Russian Twists
Rest 1.5 min

Bootcamp

Friday, January 27th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Band Thrusters
Strict Press Demo / Practice / Form Checks

Strength

Push Press
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

5 rounds for time, in pairs split reps as you'd like

Competitive

12 Burpee Pull-ups
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch (115/80)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (115/80)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch

Performance

12 Burpee Jumping Pull-ups
* Partner A must hold a dead hang while partner B does their burpee jumping pull-up then switch
12 Hang Power Snatch (65/55)
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat (65/55)
* Partner A must hold their bar overhead while partner B does their overhead squats then switch

Lifestyle

12 No Push-up Burpee Bent Over Rows
* Partner A must hold a dead hang while partner B does their burpee pull-up then switch
12 Hang Power Snatch
* Partner A must hold their bar while partner B does their hang power snatches then switch
12 Overhhead Squat
* Partner A must hold their bar overhead while partner B does their overhead squats then switch