WODs | Raise the Bar Fitness

Strength

Wednesday, December 21st, 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
10-20 DB Bench Press
15-20 DB Lateral Raises
10-15 Single Arm DB Row per Side
* Rest 1 minute

Bootcamp

Wednesday, December 21st, 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 Forearm Hold
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 Minute on the Minute x 3 Rounds
Bench 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 - 8 Crazy Nights

8 Rounds for Time

COMPETITIVE
8 Pull-Ups
8 Box Jumps (24/20)
8 Wall Ball (20/14)
8 Push-Ups
8 Alternating Lunges
8 Ring Dips
8 Burpees
8 Double-Unders

PERFORMANCE
8 Jumping Pull-Ups
8 Box Jump / Step Ups (24/20)
8 Wall Ball (14/10)
8 Elevated Push-Ups
8 Alternating Lunges
8 Assisted Ring Dips
8 Burpees
8 Double-Unders (Count Misses)

LIFESTYLE
8 Ring Rows
8 Box Step ups
8 Wall Ball Thrusters
8 Elevated Push-Ups
8 Alternating Lunges
8 Bench Dips
8 No Push-up Burpees
8 Single Unders

Strength

Wednesday, December 21st, 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
5-10 DB Bench Press
5-10 DB Single Arm Row
10-15 Dips
Rest 1.5 minutes

Bench Press

8 sets x 3 reps building weight / rest 2 minutes

General

Tuesday, December 20th, 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

Tuesday, December 20th, 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
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 40 seconds
Every Minute on the Minute x 6 rounds
Side Plank x 35 seconds per Side

WOD

Workout Format

5 Rounds for Time

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

Strength

Monday, December 19th, 2022 - Squat Sesh

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Lat Pull Downs
12 Empty Front Squat

Accessory

3 Rounds
15-30 Landmine Squats
15-30 Landmine Deadlift
Rest 1.5 minutes

Front Squat

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

Strength

Monday, December 19th, 2022 - Circuit Class

General Warm-Up

30 seconds work / 10 seconds rest / 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, December 19th, 2022 - 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 Bear Hug Squats
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Every 2 minute on the minute x 5 rounds
Back Squat x 5 reps buidling weight each set
Ever 1 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

5 Rounds for Time

Competitive

20 KB Swings (50/35)
15 KB Goblet Squats (50/35)
250 meter Row

Performance

20 KB Swings (35/25)
15 KB Goblet Squats (35/25)
250 meter Row

Lifestyle

20 KB Swings
15 KB Goblet Squats
250 meter Row

General

Sunday, December 18th, 2022 - Strict 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 Strict Press

Accessory

3 Rounds
8-12 DB Strict Press
6-12 Chin-ups
30-60 Second Plank
Rest 1.5 Minutes

Strict Press

8 sets x 3 reps / rest 2 minutes / build weight

Strength

Saturday, December 17th, 2022 - ATS Day 32

General Warm-Up

2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar SLDL
6x Alt. Hip Flexor Stretch
4x Cossack Squats

Snatch Warm Up

empty bar
3x (3 High Pull + 2 High-Hang Power Snatch + 1 OHS)

Snatch Complex

E2:00MOM6
1x ( 1 High Hang + 1 Low-Hang+ 2 Floor)
3 sets: 70% Snatch/Light to Moderate
3 sets: 75-80% Snatch/Moderate to Heavy

Clean & Jerk Warm Up

empty bar
A)3x (5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat)
B) Push Jerk
3x3
C) Tall Split Jerk
3x2

Clean & Jerk Complex

E2:00MOM6
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
3 sets: 70% C&J/Light to Moderate
3 sets: 75-80% C&J/ Moderate to Heavy

Snatch Grip Push Press

E2:00MOM5
Work into a heavy 3
% Push Press

Strength

Saturday, December 17th, 2022 - OLY Foundations Day 98

General Warm-Up

3RNFT
15x PVC Shoulder Rotations
10x Band Pull Apart
8x Band Monster Walks
6x Plate Front Squats
4x Empty Bar Good Morning

Snatch Warm Up

empty bar
A) 3x(5 High Pull + 5 Muscle Snatch)
B) 3x (3 Snatch Balance + 3 OHS)
Snatch Work
E130MOM5: 3x No-Feet Snatch
50-55% Snatch/Very Light
E130MOM5: 2x Snatch
60-65% Snatch/ Light

Clean Warm Up

empty bar
A) 3x (5 Muscle Clean + 5 Front Squat)
B) Tall Clean
3x3

Clean Work

E130MOM5: 3x No-Feet Clean
50-55% Clean/Very Light
E130MOM5: 2x Clean
60-65% Clean/Light

Front Squat

E2:00MOM3
8 @ 60%
6 @ 65%
4 @ 70%
% of Front Squat

Bootcamp

Saturday, December 17th, 2022 - 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

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: American KB Swings
Diamonds: Burpees
Spades: DB Bent Over Row
Clubs: DB Clean and Jerks
Joker: Give 10 Dal Bike
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)

Strength

Friday, December 16th, 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 16th, 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 6 rounds
Strict Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test

WOD

Workout Format

21-15-6
In teams of 2 sync all moves for time

Competitive

Deadlifts (185 / 130)
Wall Balls (20 / 14)
Wall Ball Sit-ups (20 / 14)

Performance

Deadlifts (145 / 100)
Wall Balls (14 / 10)
Wall Ball Sit-ups (14 / 10)

Lifestyle

Deadlifts
Wall Balls
Sit-ups
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.

Strength

Thursday, December 15th, 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
10-15 DB Stiff Leg Deadlift
16-24 Walking Lunges
30-40 Seconds Farmer Hold
Rest 1.5 Minutes

Deadlift

6 x 5 reps / rest 2 minutes / building weight

General

Thursday, December 15th, 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 15th, 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 Ball Thruster
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 1 reps buidling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Competitive

AMRAP 2.5
35 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
35 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Performance

AMRAP 2.5
28 Hang Power Cleans (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Push Jerks (45 / 35)
Max Criss Cross Skips
Rest 2 Minutes
AMRAP 2.5
28 Hang Power Snatches (45 / 35)
Max Criss Cross Skips

Lifestyle

AMRAP 2.5
25 Hang Power Cleans
Max Skips
Rest 2 Minutes
AMRAP 2.5
25 Push Jerks
Max Skips
rest 2 minutes
AMRAP 2.5
25 Hang Power snatches
Max Skips
* 1 criss cross skip is a single under followed by a cross armed single under unbroken.

Strength

Wednesday, December 14th, 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
6-12 Push-ups
8-12 Pendlay Rows
Rest 1.5 minutes

Bench Press

6 sets x 5 reps building weight / rest 2 minutes

Strength

Wednesday, December 14th, 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 Arnold Press
Max Farmer Hold
Rest 1 minute

Bootcamp

Wednesday, December 14th, 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
Inch Worm
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 1 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set as you go for a heavy single, this is not a 1rm test.

WOD

Workout Format

AMRAP 20

Competitive

1000m Air Bike
5 Burpee Hand Stand Wall Walks
1000m Air Bike
5 Burpee Box Jump Overs (30/24)

Performance

1000m Air Bike
5 Burpee Hand Stand Wall Walks (Shorter Distance)
1000m Air Bike
5 Burpee Box Jump Overs (24/20)

Lifestyle

800m Air Bike
5 Inchworm Jump Squat
800m Air Bike
5 Burpee Box Step Overs