WODs | Raise the Bar Fitness

General

Tuesday, January 10th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Walking Lunges
16 Band Rows

Cardio Circuit

AMRAP 20
200m Row or 10 Cal Bike
Rest 30 seconds

Bootcamp

Tuesday, January 10th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
DB Bent Over Row x 10-15 reps
Every minute on the minute x 5 rounds
Hollow Hold x 45 seconds
Every minute on the minute x 6 rounds
Side Plank x 40 seconds per side

WOD

Competitive

Double Under Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

Performance

Double Under Tabata (count misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds

Lifestyle

Single Under Tabata (count misses)
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Row Tabata
20 seconds on / 10 seconds rest x 8 rounds
Rest 2 minutes
Bike Tabata
20 seconds on / 10 seconds rest x 8 rounds
* Score is total reps and calories combined.

Strength

Monday, January 9th, 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
15-30 Landmine Squats
15-30 Landmine Deadlift
Rest 1.5 minutes

Back Squat

6 sets x 5 reps / rest 2 minutes / Building Weight

Strength

Monday, January 9th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Wall Sit
c) Leg Swings Left
d) Leg Swings Right
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
10-15 Sandbag Bear Hug Squats
10-15 DB Stiff Leg Deadlift
20-30 Lying Leg Abduction per Side
Rest 1 minute

Bootcamp

Monday, January 9th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Back Squat x 3 reps Building Weight Each Set
Every minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

8 Rounds, for time

Competitive

500m row
10 Wall Balls (20/14)
5 Burpees

Performance

400m row
10 Wall Balls (14/10)
5 Burpees

Lifestyle

300m row
10 Wall Balls
5 No Push-up Burpees

Strength

Saturday, January 7th, 2023 - ATS Day 35

Warm Up - 2RNFT

10x Rig Band Face Pull to Strict Press
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat T-Spine Stretch

Clean & Jerk Warm Up

empty bar
A) Tall Muscle Clean + Tall Power Clean + Strict Press
3x (3+3+3)
B) Split Jerk Balance
3x2
C) Tall Jerk w/ 2s pause in catch
3x3

Clean & Jerk Work

A) E130MOM3: 1x (1 Clean Pull to Mid + 1 Power Clean + 1 Split Jerk)
65-70% C&J
B) E130MOM5: 1x (1 Clean Pull to Hold + 1 Clean + 1 Split Jerk)
70-75% C&J
C) E2:00MOM4: 3x Hang Clean Shrug Pull @ Knee
80% Clean
D) E130MOM3: 5x Split Squat w/ Split Jerk Stance w/ light barbell

Strength

Saturday, January 7th, 2023 - OLY Foundations Day 101

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Empty Bar Back Squats
6x Empty Bar Good Morning
4x Alt. Lunge & twist to Hold 2s

Snatch Warm Up

empty bar
A) Muscle Snatch + OHS
3x (5+5)
B) Pressing Snatch Balance + Snatch Balance
3x (2+2)
C) Tall Snatch w/ 2s pause in catch
3x3

Snatch Work

A) E130MOM5: 3x High-Hang Power Snatch + 2x OHS
60% Power Snatch/Light
B) E2:00MOM3: Snatch Position Pull
1x (1 pull to mid +1 pull to power + 1 shrug pull + 1 high pull)
65-70% Snatch
C) E130MOM4: 5x Snatch-Grip Straight Arm Bent Row w/ mod. barbell

Bootcamp

Saturday, January 7th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

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: Lunge Jumps
Diamonds: Dumbbell Snatches
Spades: Wall balls
Clubs: Burpees
Joker: 10 cal bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)

Strength

Friday, January 6th, 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
10-15 DB Stiff Leg Deadlifts
Rest 20 seconds
15-20 Single Arm DB Row
Rest 20 seconds
Max Plank Hold
Rest 1.5 minutes

Bootcamp

Friday, January 6th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Push Press x 4 reps building weight each set
Every Minute on the Minute x 3 rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

For Time, in Pairs

Competitive

200 Wall Balls Switching Every 45 seconds
Partner A: Chips Away Wall Balls (20/14)
Partner B: Sandbag Hold (150/100)

Performance

200 Wall Balls Switching Every 45 seconds
Partner A: Chips Away Wall Balls (14/10)
Partner B: Sandbag Hold (100/50)

Lifestyle

200 Wall Balls Switching Every 45 seconds
Partner A: Chips Away Wall Balls
Partner B: Sandbag Hold

Strength

Thursday, January 5th, 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
10-20 Band Hamstring Curls
8-15 DB Goblet Squats
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes

General

Thursday, January 5th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
15 Shuttle Runs
15 TRX Lunges
30 seconds Plank
50 Single Unders

Cardio Circuit

3 minutes of work / 3 minutes of rest x 4 rounds
20 calorie Air Bike
Skip remaining time

Bootcamp

Thursday, January 5th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Alt. Knee Over Toes Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball Deadlift
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Deadlift x 4 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

AMRAP 8

Competitive

8 Pull-ups
8 Cleans (135/95)
250m row

Performance

8 Jumping Pull-ups
8 Cleans (95-65)
250m Row

Lifestyle

8 Ring Rows
8 Cleans
250m Row

Strength

Wednesday, January 4th, 2023 – Bench Press

General Warm-Up

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

Accessory

3 Rounds
10-20 Push-ups
8-12 Bent Over Barbell Rows
10-15 DB Skull Crushers
Rest 1.5 minutes

Bench Press

8 sets x 3 reps Building Weight / rest 2 minutes

Strength

Wednesday, January 4th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) Band Pull Aparts
c) Band Upright Row
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-12 Barbell Row
8-12 DB Incline Bench Press
15-30 Russian Twists
Rest 1 minute

Bootcamp

Wednesday, January 4th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Push-ups
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 5 rounds
Bench Press x 4 reps Building Weight Each Set
Every minute on the minute x 3 rounds
Bench Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

AMRAP 20

Competitive

30/23 Cal Bike
20 Shuttle Runs
10 Push Press (95/65)

Performance

25/19 Cal Bike
20 Shuttle Runs
10 Push Press (65/45)

Lifestyle

18/13 Cal Bike
20 Shuttle Runs
10 Push Press

General

Tuesday, January 3rd, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
15 Shuttle Runs
15 TRX Squats
15 TRX Rows
50 Single Unders

Cardio Circuit

AMRAP 15
1000m Row
10 Burpee Lunges (Both Legs)

Bootcamp

Tuesday, January 3rd, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
TRX Row

Strength

Every 1:30 on the minute x 4 rounds
Ring or Box Dips x 5-15 reps
Every minute on the minute x 4 rounds
Plank x 45 seconds
Every minute on the minute x 6 rounds
Sandbag Hold x 40 seconds

WOD

Workout Format

4 Rounds For Time

Competitive

50 Double Unders
25 Burpees
25 Box Step-ups (24/20)
25 Sit-ups

Performance

50 Double Unders (Count Misses)
25 No push-up Burpees
25 Box Step-ups (24/20)
25 Sit-ups

Lifestyle

50 Single Unders
25 Elevated Burpees
25 Box Step-ups
25 Sit-ups

Bootcamp

Monday, January 2nd, 2023 - Bootcamp

WOD

Workout Format

Teams of Two! One person working at a time

Competitive

300 Air Squats
300 Double Unders
150 Cal Bike
150 Wall Balls (20/14)
100 Single DB Hang Clean and Jerks (50/35)
100 OH Plate Lunges (45/35)
50 Single DB Devils Press (50/35)
50 Box Jump Overs (24/20)

Performance

300 Air Squats
300 Double Unders (Count misses)
150 Cal Bike
150 Wall Balls (14/10)
100 Single DB Hang Clean and Jerks (35/25)
100 OH Plate Lunges (35/25)
50 Single DB Devils Press (35/25)
50 Box Jump Overs / Step Overs (24/20)

Lifestyle

300 Air Squats
300 Single Unders
150 Cal Bike
150 Wall Balls
100 Single DB Hang Clean and Jerks
100 OH Plate Lunges
50 Single DB Devils Press
50 Box Jump Overs

Bootcamp

Saturday, December 31st, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Push Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

WOD - 2023

AMRAP 20

COMPETITIVE
20 DB Snatches (50/35)
23 Box Jump Step Down (24/20")
20 DB Overhead Lunges (50/35)
23 Sit-ups

PERFORMANCE
20 DB Snatches (35/25)
23 Box Jump/Step up Step Down (24/20")
20 DB Overhead Lunges (35/25)
23 Sit-ups

LIFESTYLE
20 DB Snatches
23 Box Jump Step Down
20 DB Overhead Lunges
23 Sit-ups