WODs | Raise the Bar Fitness

General

Saturday, December 31st, 2022 - OLY Foundations Day 100

Warm Up - 3RNFT

10x PVC Shoulder Rotations
8x Band Strict OH Press
6x Band Good Morning
6x Band Monster Walks

Snatch Warm Up

*empty bar*
A) 3x (3 pull to mid + 3 Muscle Snatch + 3 OHS)
B) Snatch Grip Push Press + Pressing Snatch Balance
3x (2+2)
C) Snatch Balance
3x2

Snatch Work

A) EMOM3: 3x No-Feet Snatch
50-55% Snatch/Very Light
B) E130MOM5: 2x Dip Snatch w/ 2s pause in dip
60-65% Snatch/Light
C) E130MOM4: 3x Snatch Segmented Pull
2s knee + 2s mid + 2s power then shrug
70% Snatch

Strength

Friday, December 30th, 2022 – 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, December 30th, 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

Strength

Every 2 Minute on the Minute x 5 Rounds
Push Press x 5 reps Building Weight Each Set
Ever 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

10 Rounds For Time

Competitive

20 Double Unders
10 Push-ups
5 Strict Pull-ups

Performance

20 Double Unders (Count Misses)
10 Elevated Push-ups
5 Strict Banded Pull-ups

Lifestyle

20 Single Unders
10 Elevated Push-ups or DB Bench Press
5 Ring Rows

Strength

Thursday, December 29th, 2022 – 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

6 x 5 reps / rest 2 minutes / Building Weight

General

Thursday, December 29th, 2022 – Circuit Class

General Warm-Up

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

Cardio Circuit

2 Minutes Work / 1 Minute Rest x 5 rounds
A) Bike
B) Row

Bootcamp

Thursday, December 29th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
PVC Squat Cleans
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 reps Building Weight Each Set
Ever 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

For Time

Competitive

15/10 Cal Bike
8 Unbroken Cleans (115/80)
15/10 Cal Bike
6 Unbroken Cleans (135/95)
15/10 Cal Bike
4 Unbroken Cleans (155/110)
15/10 Cal Bike
2 Unbroken Cleans (175/125)

Performance

15/10 Cal Bike
8 Unbroken Cleans (80/60)
15/10 Cal Bike
6 Unbroken Cleans (95/70)
15/10 Cal Bike
4 Unbroken Cleans (110/80)
15/10 Cal Bike
2 Unbroken Cleans (125/90)

Lifestyle

15/10 Cal Bike
8 Cleans
15/10 Cal Bike
6 Cleans
15/10 Cal Bike
4 Cleans
15/10 Cal Bike
2 Cleans

Strength

Wednesday, December 28th, 2022 – 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

Bootcamp

Wednesday, December 28th, 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 Curl to Overhead Press
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 5 reps Building Weight Each Set
Every 1 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

For Time

Competitive

5000m Row
Every 2 Minutes: 8 Burpees

Performance

5000m Row
Every 2 Minutes: 5 Burpees

Lifestyle

5000m Row
Every 2 Minutes: 5 No Push-up Burpees

Notes

* Once partner A finishes all reps switch.

Strength

Wednesday, December 28th, 2022 – 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 Bench Supported DB Row
8-12 Single Arm Half Kneeling DB Strict Press
8-20 Push-ups
Rest 1 minute

General

Tuesday, December 27th, 2022 - Circuit Class

General Warm-Up

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

Cardio Circuit

Single 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

Bootcamp

Tuesday, December 27th, 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
Walking Lunges

Strength

Every 1:30 on the Minute x 4 Rounds
Pull-up x 5-15 reps
Every Minute on the Minute x 4 Rounds
Plank x 40 seconds
Every Minute on the Minute x 6 Rounds
Side Plank x 40 seconds per side

WOD

Workout Format

In pairs, AMRAP 20

Competitive

Partner A
10 Front Squats (95/65)
15 Burpee over Bar
10 Toes to Bar
Partner B
Accumulate as many shuttle runs

Performance

Partner A
10 Front Squats (45/35)
15 Burpee over Bar (Step Over Count)
10 Hanging Knee or Leg Raises
Partner B
Accumulate as many shuttle runs

Lifestyle

Partner A
10 Squats
15 No Push-up Burpees
10 Lying Knee or Leg Raises
Partner B
Accumulate as many shuttle runs

Notes

* Once partner A finishes all reps switch.

Bootcamp

Saturday, December 31st, 2022 – Bootcamp

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

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

Strength

Saturday, December 24th, 2022 - ATS Day 33

Warm Up - 2RNFT

10x PVC Shoulder Rotations
8x Empty Bar Strict Press
6x Empty Front Squat
6x Alt. Hip Flexor Stretch

Complex Warm Up

A) 3x ( 1 clean + 1 Strict Press + 1 Front Squat + 1 Push Press)
60-65% Press/Light
B) 2x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
70-75% C&J/Jerk/Moderate
Jerk can be Push Jerk or Split Jerk
C) 1x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
80-85% C&J/Jerk/Moderate to Heavy
Jerk can be Push Jerk or Split Jerk

BELLA COMPLEX

E2:00MOM10: 1x (1 Clean + 1S2OH + 1 Front Squat + 1S2OH)
S2OH can be Strict Press, Push Press, Push Jerk or Split Jerk.
Find your heaviest weight for the above complex UNBROKEN.
Athletes will have a total of 10 attempts with 2:00 minute window to establish a max/heavy complex UNBROKEN.
If an athlete breaks the complex at any point, they will have the remaining time of the 2:00 minute clock to attempt unbroken OR can choose to wait for the next 2:00 minute clock to complete their next attempt.

Strength

Saturday, December 24th, 2022 - OLY Foundations Day 99

Warm Up - 3RNFT

15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x KB Goblet Squats
4x Empty Bar Good Morning

Clean / Press / Jerk Warm Up (Empty Bar)

A) 3x (5 Tall Muscle Clean + 3 Front Squat + 2 Tall Clean)
B) 3x (3 Strict Press + 3 Push Press)
C) 2x (2 Push Jerk + 1 Split Jerk)

Clean Work

A) E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light
B) E130MOM5: 3x Dip Clean w/ 2s pause in dip
60-65% Clean/Light

Press/Jerk Work

A) E130MOM5: 1x ( 2 Strict Press + 2 Push Press)
60% Press/Light
B) E130MOM5: 1x (2 Push Jerk + 2 Split Jerk)
60% Jerk/Light

Bootcamp

Saturday, December 24th, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
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 - 12 Days of Christmas

12 rounds for time, starting with 1 and adding an exercise each round of:

COMPETITIVE
1 Wall Walk
2 Burpee Box Jumps (24/20)
3 Handstand Push-up
4 Jump Squats
5 Pull-ups
6 Jump Lunges
7 Sit-ups
8 KB Swings (50/35)
9 Toes to Bar
10 Air Squats
11 Push-ups
12 Box Step Ups (24/20)

PERFORMANCE
1 Wall Walk (Shorter Distance)
2 Burpee Box Jump / Steps (24/20)
3 Handstand or Pike Push-up
4 Jump Squats
5 Jumping Pull-ups
6 Jump Lunges
7 Sit-ups
8 KB Swings (35/25)
9 Hanging Leg Raises
10 Air Squats
11 Elevated Push-ups
12 Box Step Ups (24/20)

LIFESTYLE
1 Inch Worm
2 No Push-up Burpee Box Step Ups
3 Z Press
4 Air Squats
5 Ring Rows
6 Alternating Lunges
7 Sit-ups
8 KB Swings
9 Knee Raises
10 Assisted Squats
11 Elevated Push-ups
12 Box Step Ups

* Perform like the workout like the “12 Days of Christmas” song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Strength

Friday, December 23rd, 2022 - 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
15-20 Front Squats
Rest 30 seconds
15-20 Pendlay Row
Rest 30 seconds
Max Leg Raises
Rest 1.5 minutes

Bootcamp

Friday, December 23rd, 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

Strength

Every 2 Minute on the Minute x 5 Rounds
Push press x 5 reps buidling 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
* 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

In Pairs for Time

Competitive

100 Hand Release Push-ups
200 Sit-ups
300 Burpees
400 Air Squats

Performance

100 Elevated Push-ups
200 Sit-ups
300 No Push-up Burpees
400 Air Squats

Lifestyle

100 Elevated Push-ups
200 Crunches
300 No push-up Burpees
400 Assisted Squats

Strength

Thursday, December 22nd, 2022 - 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
8-12 Stiff Leg Sumo Deadlift
12-24 Bulgarian Split Squats
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

6 x 5 reps / rest 2 minutes / Building Weight

General

Thursday, December 22nd, 2022 - Circuit Class

General Warm-Up

As many quality rounds as possible in 15 minutes
200m Jog
15 Ring Rows
15 Air Squats
50 Single Unders

Cardio Circuit

1 minute work / 30 seconds rest x 10
5 Rounds
A) Row
B) Plank
5 Rounds
A) Row
B) Wall Sit

Bootcamp

Thursday, December 22nd, 2022 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
Med Deadlift
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice/ Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 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
* 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

4 Rounds for Time

Competitive

25 Double DB Box Step Ups (35/25) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (35/25)
25 Shuttle Runs (Gym Length)

Performance

25 Double DB Box Step Ups (20/10) (24/20)
25 Shuttle Runs (Gym Length)
25 Double DB Deadlifts (20/10)
25 Shuttle Runs (Gym Length)

Lifestyle

25 Box Step Ups
25 Shuttle Runs (Gym Length)
25 DB Deadlifts
25 Shuttle Runs (Gym Length)