WODs | Raise the Bar Fitness

Flash

Monday, January 27th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM

WOD

Workout Format

4 Rounds

Competitive

10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes

Performance

10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes

Lifestyle

10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes

Bootcamp

Monday, January 27th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format

4 Rounds

Competitive

10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes

Performance

10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes

Lifestyle

10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes

Gymnastics

Sunday, January 26th, 2025 – Gymnastics

Main Work (50 minutes)

Skill Practice:
3 X 10 Seconds Wall-Facing Shoulder Taps
3 X 3 Steps Assisted Hand Walking
Strength:
3 X 8 Pike Push-Ups (Elevated Feet if Progressing)
3 X 10 Dumbbell Overhead Press
Stability:
3 X 20-Second Overhead Plate Hold
3 X 10 Step-Ups With Overhead Dumbbell Hold

Strength

Sunday, January 26th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Olympic Weightlifting

Saturday, January 25th, 2025 - Olympic Weightlifting 202.2

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 70%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat

ACCESSORIZE!

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Hold
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding to failure or to 1:00.

Olympic Weightlifting

Saturday, January 25th, 2025 - Olympic Weightlifting 202.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 4 Pressing Snatch Balance + 2 OHS
B) 3 sets: 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM7
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 84%
7th: 80%
% of Snatch

C&J Work

E1:30MOM9
Work into a heavy C&J for today
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 92%
7th: …
8th: …
9th: …
% of C&J

Bootcamp

Saturday, January 25th, 2025 - Bootcamp

WOD

Workout Format

TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE

Flash

Friday, January 24th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Hang Muscle Clean X 10 Reps
Hang Power Clean X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Skipping X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm

WOD

Workout Format

AMRAP 15

Competitive

12 Hang Clean and Jerks (95/65)
12 Push-Ups
50 Double Unders

Performance

12 Hang Clean and Jerks (75/50)
12 Knee or Elevated Push-Ups
50 Double Unders or 85 Single Unders

Lifestyle

12 Hang Clean and Jerks
12 Knee or Elevated Push-Ups
50 Single Unders

Bootcamp

Friday, January 24th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Hang Muscle Clean X 10 Reps
Hang Power Clean X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Skipping X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format

AMRAP 15

Competitive

12 Hang Clean and Jerks (95/65)
12 Push-Ups
50 Double Unders

Performance

12 Hang Clean and Jerks (75/50)
12 Knee or Elevated Push-Ups
50 Double Unders or 85 Single Unders

Lifestyle

12 Hang Clean and Jerks
12 Knee or Elevated Push-Ups
50 Single Unders

Strength

Friday, January 24th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Flash

Thursday, January 23rd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Chest Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Alternating Lunges X 8 Reps per Side
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

21-15-9 ~ Time Cap 10 Minutes

Competitive

Single Db Snatches (50/35)
Jump Lunges

Performance

Single Db Snatches (35/25)
Jump Lunges

Lifestyle

Single Db Snatches
Alternating Lunges

Bootcamp

Thursday, January 23rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Chest Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Alternating Lunges X 8 Reps per Side
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format

21-15-9 ~ Time Cap 10 Minutes

Competitive

Single Db Snatches (50/35)
Jump Lunges

Performance

Single Db Snatches (35/25)
Jump Lunges

Lifestyle

Single Db Snatches
Alternating Lunges

Strength

Wednesday, January 22nd, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Flash

Wednesday, January 22nd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls

WOD

Workout Format

EMOM ~ 30 Minutes

Competitive

1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders

Performance

1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders

Lifestyle

1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders

Bootcamp

Wednesday, January 22nd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Lunge With a Twist X 12 Reps
Movement Prep
2 Minutes Air Bike at a Light to Moderate Pace
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
1 Minute Slam Balls

WOD

Workout Format

EMOM ~ 30 Minutes

Competitive

1) 10/7 Cal Air Bike
2) 15/11 Cal Row
3) 18 Slam Balls
4) 75 Single Unders

Performance

1) 7/5 Cal Air Bike
2) 10/7 Cal Row
3) 15 Slam Balls
4) 60 Single Unders

Lifestyle

1) 45 Seconds Air Bike
2) 45 Seconds Row
3) 45 Seconds Slam Balls
4) 45 Seconds Single Unders

Flash

Tuesday, January 21st, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

WOD

Workout Format

AMRAP 14 Minutes

Competitive

15 Push-Ups
10 Pull-Ups
15 Sit-Ups

Performance

15 Knee or Elevated Push-Ups
15 Ring Rows
15 Sit-Ups

Lifestyle

15 Knee or Elevated Push-Ups
10 Ring Rows
15 Crunches

Pull-Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps

Bootcamp

Tuesday, January 21st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Negative Pull-Ups X 5 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

WOD

Workout Format

AMRAP 14 Minutes

Competitive

15 Push-Ups
10 Pull-Ups
15 Sit-Ups

Performance

15 Knee or Elevated Push-Ups
15 Ring Rows
15 Sit-Ups

Lifestyle

15 Knee or Elevated Push-Ups
10 Ring Rows
15 Crunches

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

Strength

Monday, January 20th, 2025 – Squat Sesh

General Warm-Up

30 Seconds Foam Rolling Per Leg (Outer and Inner Thigh)
30 Seconds Glute Release (Lacrosse Ball or Foam Roller) per Side
10 Pancake Sit-Ups
10 Hip Circles Per Leg
10 Deep Lunges Per Leg (3-Second Hold)
10 Air Squats

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Reverse Lunge 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Front Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Plank 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience

Flash

Monday, January 20th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
Empty Back Squat X 15 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

Competitive

75 Wall Balls (20/14)
*Every Break Add 10 Reps up to 150 Reps

Performance

75 Wall Balls (14/10)
*Every Break Add 10 Reps up to 150 Reps

Lifestyle

50 Wall Balls
*Every Break Add 10 Reps up to 100 Reps

Bootcamp

Monday, January 20th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
Empty Back Squat X 15 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
70% of Max Reps

WOD

Competitive

75 Wall Balls (20/14)
*Every Break Add 10 Reps up to 150 Reps

Performance

75 Wall Balls (14/10)
*Every Break Add 10 Reps up to 150 Reps

Lifestyle

50 Wall Balls
*Every Break Add 10 Reps up to 100 Reps