WODs | Raise the Bar Fitness

Olympic Weightlifting

Saturday, January 4th, 2025 - Olympic Weightlifting 199.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

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

Snatch Work: 2-POSITION SNATCH

E2:00MOM7: ESTABLISH A HEAVY 2-POSITION SNATCH
Perform each set as....
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang)
TOTAL 2 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of Snatch

C&J Work: 2-POSITION CLEAN + SPLIT JERK

E2:00MOM7: ESTABLISH A HEAVY 2-POSITION CLEAN & SPLIT JERK
Perform each set as....
1 Floor + 1 Hang (Low/Mid-Thigh/High-Hang) + 1 Split Jerk
TOTAL 3 REPS PER SET
1st: 70%
2nd: 75%
3rd: 80%
4th: 85%
5th: …
6th: …
7th: …
% of C&J

Deficit Snatch Pull

E2:00MOM3: 3 @ 90% for ALL sets
Perform each set while standing on a block riser or 2 plates placed beside each other.
% of Snatch

Strength

Friday, January 3rd, 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

Deadlift

5 Sets X 10 Reps / Rest 2 Minutes
Stiff Leg Deadlift
3 Sets X 15 Reps / Rest 2 Minutes
Barbell Glute Bridge
3 Sets X 10 Reps / Rest 2 Minutes
Crunch / Superset / Russian Twist
3 Sets X 15 Reps / Rest 30 Seconds / 20 Reps / Rest 2 Minutes

Flash

Friday, January 3rd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds
8 Air Squats
5 Pull-Ups
5 Thrusters
10 Sit-Ups

Strength

Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps

WOD

Workout Format

In Pairs for Time ~ Split Work

Competitive

2000M Row
150 Pull-Ups
100 Sit-Ups
50 Thrusters (95/65)

Performance

2000M Row
150 Jumping Pull-Ups
100 Sit-Ups
50 Thrusters (45/35)

Lifestyle

2000M Row
150 Ring Rows
100 Sit-Ups
50 Thrusters

Bootcamp

Friday, January 3rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds
8 Air Squats
5 Pull-Ups
5 Thrusters
10 Sit-Ups

Strength

Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps

WOD

Workout Format

In Pairs for Time ~ Split Work

Competitive

2000M Row
150 Pull-Ups
100 Sit-Ups
50 Thrusters (95/65)

Performance

2000M Row
150 Jumping Pull-Ups
100 Sit-Ups
50 Thrusters (45/35)

Lifestyle

2000M Row
150 Ring Rows
100 Sit-Ups
50 Thrusters

Flash

Thursday, January 2nd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Thoracic Spine Rotations X 60 Seconds
Air Squat With Overhead Rach X 30 Seconds
-Into-
2 Rounds
5 Snatch
5 Deadlift
5 Box Jump
5 Push-up Scale

Strength

Every Minute on the Minute X 10 Minutes
1) Bench Press X 5 Reps @50% 1 Rm
2) Leg Raises or Knee Raises X 10

WOD

Workout Format

For Time
10-9-8-7-6-5-4-3-2-1 Reps Of:

Competitive

Hang Snatches (135/95)
Box Jumps (24”/20”)
Push-Ups
Deadlift (135/95)

Performance

Hang Snatches (95/65)
Box Jumps or Step-Ups (24”/20”)
Push-Ups
Deadlift (95/65)

Lifestyle

Hang Snatches
Box Step-Ups
Elevated Push-Ups
Deadlift

Bootcamp

Thursday, January 2nd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Thoracic Spine Rotations X 60 Seconds
Air Squat With Overhead Rach X 30 Seconds
-Into-
2 Rounds
5 Snatch
5 Deadlift
5 Box Jump
5 Push-up Scale

Strength

Every Minute on the Minute X 10 Minutes
1) Bench Press X 5 Reps @50% 1 Rm
2) Leg Raises or Knee Raises X 10

WOD

Workout Format

For Time
10-9-8-7-6-5-4-3-2-1 Reps Of:

Competitive

Hang Snatches (135/95)
Box Jumps (24”/20”)
Push-Ups
Deadlift (135/95)

Performance

Hang Snatches (95/65)
Box Jumps or Step-Ups (24”/20”)
Push-Ups
Deadlift (95/65)

Lifestyle

Hang Snatches
Box Step-Ups
Elevated Push-Ups
Deadlift

Bootcamp

Wednesday, January 1st, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds
Alternating Lunge With a Overhead Reach X 30 Seconds per Side
Dead Hang X 30 Seconds
Strict Knees to Elbows X 30 Seconds
Double Under Attempts X 30 Seconds
-Into-
2 Rounds
5 PVC Deadlift
5 PVC Thrusters
5 PVC Push Press
5 PVC Power Cleans
5 PVC Front Squats
5 Leg Raises
5 Burpees
5 Lunges per Side

WOD

Workout Format

For Time ~ In Pairs or Solo

Competitive

20 Push Presses (95/65)
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Power Snatch (95/65)
20 Back Squats (95/65)
20 Clean-And-Jerks (95/65)
20 Overhead Squats (95/65)
20 Thrusters (95/65)
20 Burpee Over Bar
20 DB Snatch (35/25)
20 Goblet Squats (35/25)
20 Db Lunges (35/25)
20 Db Hang Power Cleans
20 Db Push Press (35/25)
20 Burpee Over DB
20 Air Squats
20 Toes-To-Bars
20 Pull-Ups
20 Sit-Ups
20 Wall Ball Shots (20/14)
20 V-Ups
20 Hand Release Push-Ups
20 High Plank Shoulder Taps
20 Burpees

Performance

20 Push Presses (45/35)
20 Deadlifts (45/35)
20 Hang Power Cleans (45/35)
20 Front Squats (45/35)
20 Power Snatch ((45/35)
20 Back Squats (45/35)
20 Clean-And-Jerks ((45/35)
20 Overhead Squats (45/35)
20 Thrusters (45/35)
20 Burpee Over Bar
20 Db Snatch (25/15)
20 Goblet Squats (25/15)
20 Db Lunges 25/15)
20 Db Hang Power Cleans 25/15)
20 Db Push Press 25/15)
20 Burpee Over Db
20 Air Squats
20 Leg Raises
20 Jumping Pull-Ups
20 Sit-Ups
20 Wall Ball Shots (14/10)
20 Single Leg V-Ups
20 Hand Release Push-Ups
20 High Plank Shoulder Taps
20 Burpees

Lifestyle

25 Push Presses
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Power Snatch
25 Back Squats
25 Clean-And-Jerks
25 Overhead Squats
25 Thrusters
25 Burpee Over Bar
25 Db Snatch
25 Goblet Squats
25 Db Lunges
25 Db Hang Power Cleans
25 Db Push Press
25 Burpee Over Db
25 Air Squats
25 Knee Raises
25 Ring Rows
25 Sit-Ups
25 Wall Ball Shots
25 Lying Leg Raises
25 Elevated Push-Ups
25 High Plank Shoulder Taps
25 Burpees

Bootcamp

Tuesday, December 31st, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups

Strength

Every 2 Minutes on the Minute X 6 Rounds
1 Snatch Deadlift
1 Hang Power Snatch
1 Overhead Squat

WOD

Workout Format

In Pairs for 20 Minutes ~ Switch Each Movement

Competitive

1km Echo Bike
100 Partner Wallballs (20/14)
100 Push-Ups (Split)
100 Sit-Ups (Split)
1km Echo Bike

Performance

800m Echo Bike
80 Partner Wallballs (14/10)
80 Push-Ups / Knee Push-Ups (Split)
80 Sit-Ups (Split)
800m Echo Bike

Lifestyle

600m Echo Bike
60 Partner Wallballs
60 Elevated (Split)
60 Sit-Ups (Split)
600m Echo Bike

Strength

Monday, December 30th, 2024 – 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

Notes

Back Squats
5 Sets X 10 Reps / Rest 2 Minutes
Split Squat
2 Sets X 10 Reps per Side / Rest 2 Minutes
Glute Bridge
3 Sets X 10 Reps / Rest 2 Minutes
Lying Leg Raises
4 Sets X 15 Reps / Rest 2 Minutes

Flash

Monday, December 30th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Thoracic Spine Rotation X 30 Seconds
Alternating Lunge With a Twist X 60 Seconds
-Into-
2 Rounds
10 Glute Bridge
10 Banded Good Morning
-Into-
2 Rounds
5 KB Swings
5 Goblet Squats
Row Sprint X 15 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes
1) Front Squat X 5 Reps @50% 1 Rm
2) Pull-Ups or Weighted Pell-Ups X 5 Reps

WOD

Workout Format

6 Rounds for Time

Competitive

25 KB Swings (53/35)
12 KB Goblet Squats (53/35)
250 Meter Row
Rest 1 Minute Between Rounds

Performance

25 KB Swings (35/25)
12 KB Goblet Squats (35/25)
250 Meter Row
Rest 1 Minute Between Rounds

Lifestyle

25 KB Swings
12 KB Goblet Squats
250 Meter Row
Rest 1 Minute Between Rounds

Bootcamp

Monday, December 30th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Thoracic Spine Rotation X 30 Seconds
Alternating Lunge With a Twist X 60 Seconds
-Into-
2 Rounds
10 Glute Bridge
10 Banded Good Morning
-Into-
2 Rounds
5 KB Swings
5 Goblet Squats
Row Sprint X 15 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes
1) Front Squat X 5 Reps @50% 1 Rm
2) Pull-Ups or Weighted Pell-Ups X 5 Reps

WOD

Workout Format

6 Rounds for Time

Competitive

25 KB Swings (53/35)
12 KB Goblet Squats (53/35)
250 Meter Row
Rest 1 Minute Between Rounds

Performance

25 KB Swings (35/25)
12 KB Goblet Squats (35/25)
250 Meter Row
Rest 1 Minute Between Rounds

Lifestyle

25 KB Swings
12 KB Goblet Squats
250 Meter Row
Rest 1 Minute Between Rounds

Strength

Sunday, December 29th, 2024 – 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

Strict Press

Bench Press
5 Sets X 10 Reps / Rest 2 Minutes
Pull-up / Superset / Band Pull Down
3 Sets X 10 Reps / Rest 30 Seconds / 15 Reps per Side / Rest 2 Minutes
Dumbbell Lateral Raises
4 Sets X 12 Reps /Rest 2 Minutes
Close Grip Push-Ups / Superset / Bicep Curls
3 Sets X 10 Reps / Rest 30 Seconds / 10 Reps / Rest 2 Minutes

Gymnastics

Sunday, December 29th, 2024 – Gymnastics

Main Work (50 minutes)

Skill Progression
3 x 10 seconds wall-facing handstand hold
5 x 2 steps assisted hand walk (use a wall for guidance)
Strength
3 x 8 Pike Push-ups
3 x 12 Dumbbell Strict Press (lightweight)
Accessory
3 x 10 Overhead Plate Carry (short distances)
3 x 8 Dumbbell Lateral Raises

Bootcamp

Saturday, December 28th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio
-Into-
Alternating Lunge With an Overhead Rach X 60 Seconds
Thoracic Spine Rotations X 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
5 Wall Balls
5 Power Clean
5 Power Snatch
5 Burpee Over Bar
Row Sprint X 15 Seconds / Rest 30 Seconds

WOD

Workout Format

30 Minutes ~ In Pairs

Competitive

2,000 Meter Row
200 Wall Ball Shots (20/14)
60 Clean-And-Jerks (95/65)
60 Bar Over Burpees
60 Power Snatches (95/65)
In the Remainder of the 30 Minute Time Cap:
Calorie Row

Performance

2,000 Meter Row
200 Wall Ball Shots (14/10)
60 Clean-And-Jerks (45/35)
60 Bar Over Burpees
60 Power Snatches (45/35)
In the Remainder of the 30 Minute Time Cap:
Calorie Row

Lifestyle

1500 Meter Row
200 Wall Ball Shots
60 Clean-And-Jerks
60 Bar Over Burpees
60 Power Snatches
In the Remainder of the 30 Minute Time Cap:
Calorie Row

Olympic Weightlifting

Saturday, December 28th, 2024 - Olympic Weightlifting 198.2

Deficit Clean Pull

E2:00MOM3
ALL SETS 3 @ 90%
% of Clean

Front Squat

E2:00MOM5
1st set: 2 @ 80%
2nd set: 2 @ 85%
3rd set: 2 @ 90%
4th set: 2 @ 90%
5th set: 2 @ 90%

ACCESSORIZE!

A) Half Kneeling Landmine Press
1:30 effort + 1:00 rest
Perform with a light to moderate weight, ensuring that all reps can be completed.
Complete 10 reps per arm per set.
1st set: 20 reps
2nd set: 20 reps
3rd set: 20 reps
B) KB Turkish Sit Ups
1:30 effort + 1:00 rest
Perform with a light to moderate kettlebells, ensuring that all reps can be completed.
1st set: 15 reps
2nd set: 15 reps
3rd set: 15 reps

Olympic Weightlifting

Saturday, December 28th, 2024 - Olympic Weightlifting 198.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
20 Band Monster Walks
5 Empty Bar Good Morning-Back Squat
10 Kneeling Hip Flexor/ Quad Stretch w/ 2s hold

Barbell Warm Up

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

Snatch Work: 3-POSITION SNATCH + OHS

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 OHS
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 75%
Then…
1 Floor + 1 Mid-Thigh + 1 High-Hang
TOTAL 3 REPS PER SET
3rd set: 80%
4th set: 85%
5th set: 85%
% of Snatch

C&J Work: 3-POSITION CLEAN + Split Jerk

E2:00MOM5
1 Floor + 1 Mid-Thigh Hang + 1 High-Hang + 1 Split Jerk
TOTAL 4 REPS PER SET
1st set: 70%
2nd: 75%
3rd set: 80%
4th set: 85%
5th set: 85%
% of C&J

Strength

Friday, December 27th, 2024 – 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 Lacross 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

Deadlift

5 Sets X 10 Reps / Rest 2 Minutes
KB Deadlift
3 Sets X 15 Reps / Rest 2 Minutes
Barbell Glute Bridge
3 Sets X 10 Reps / Rest 2 Minutes
Knee Raises / Superset / Russian Twist
3 Sets X 15 Reps / Rest 30 Seconds / 20 Reps / Rest 2 Minutes

Flash

Friday, December 27th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Scap Pull-Ups X 30 Seconds
Band Good Mornings X 30 Seconds
-Into-
1 Rounds
Row Focusing On Technique X 30 Seconds
Bike X 30 Seconds
-Into-
2 Rounds
Row Sprint X 15 Seconds / Rest 30 Seconds
Bike Sprint X 10 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps

WOD

Workout Format

AMRAP 12 Minutes ~ In Pairs

Competitive

8 Calorie Bike
150 Meter Row

Performance

6 Calorie Bike
100 Meter Row

Lifestyle

5 Calorie Bike
80 Meter Row

Bootcamp

Friday, December 27th, 2024 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Scap Pull-Ups X 30 Seconds
Band Good Mornings X 30 Seconds
-Into-
1 Rounds
Row Focusing On Technique X 30 Seconds
Bike X 30 Seconds
-Into-
2 Rounds
Row Sprint X 15 Seconds / Rest 30 Seconds
Bike Sprint X 10 Seconds / Rest 30 Seconds

Strength

Every Minute on the Minute X 10 Minutes
1) Deadlift X 5 Reps @50% 1 Rm
2) Push-Ups or Weighted Push-Ups X 5 Reps

WOD

Workout Format

AMRAP 12 Minutes ~ In Pairs

Competitive

8 Calorie Bike
150 Meter Row

Performance

6 Calorie Bike
100 Meter Row

Lifestyle

5 Calorie Bike
80 Meter Row

Flash

Tuesday, December 24th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds
8 Scap Push-Ups
8 Overhead Press
5 Power Cleans
5 Power Snatch
3 Handstand Push-up Scale
3 Chest to Bar Pull-up Scale

WOD

Workout Format

In Pairs ~ 40 Rounds ~ You Go, I Go ~ Switch Each Round

Competitive

4 Chest to Bar
3 Power Cleans (155/110)
2 Strict Handstand Push-Ups
1 Power Snatches (155/110)

Performance

4 Pull-Ups
3 Power Cleans (115/80)
2 Handstand Push-Ups
1 Power Snatches (115/80)

Lifestyle

4 Ring Rows
3 Power Cleans
2 Pike Push-Ups or Hand Release Push-up
1 Power Snatches