WODs | Raise the Bar Fitness

Strength

Monday, May 10th, 2021

General Warm-Up

Skipping Practice 1 minute
Forearm Hold - 45 seconds
MB crush and squat x 10
x3
Inch worm with push ups x 5
Pendulum lunges 3 es
Goodmorings x 10
x 3

Strength

Front Squats
7's
A bunch with tempo 1.3.1.3

WOD

Workout Format

5 Rounds
8 Cals
16 KBS (70/53)
Cash Out

Strength

Friday, May 7th, 2021

General Warm-Up

SKipping 1 min
Lunge+ Lunge+ Squat x 5
Push Ups 5-10
Dead Bugs x 5 ES
Goodmornings x 10
x 3

Strength

A)200 meter- MB Forearm Crush
20 MB Crush and Squats
x 4
B)DB Step Ups
14 (7/7) Reps x 6

WOD

Workout Format

20 KBS
200 meter Run.
x 3
Cash Out
Russian Twist
Set of 10

Strength

Thursday, May 6th, 2021

General Warm-Up

Skipping 1 minute
Inch Worm x 5
Goodmornings x 10
Scapula Push Ups x 10
Flutter Kicks x 30 sec
Then
Tricep sloppy push ups x 10
Jefferson Curls x 10

Strength

Pendlay Rows
5 x 7

WOD

Workout Format

20 minutes on the Clock
10 BB High Hang Clean (135/95)
50 DU
12 Burpee over Bar

Cross-Training

WARM-UP
3 Rounds not for time
25 penguin jump
10 half kneeling band rows each side
5 quarter depth Lunge jumps
SKILL (Agility and Accuracy)
WOD
Cash in: Max pull up iso hold
5 Rounds for Time minus iso hold time
15 DB Bent over row (50/35)
15 Hammer curls (30/20)

Strength

Wednesday, May 5th, 2021

General Warm-Up

Skipping 30 seconds
Side Planks - 30 seconds each side
Inch worms x 5
MB Press Out x 10
MB Crush and Squat x 10

Strength

A) Weighted Push Ups
Max Reps for 10
or DB Bench for 10
B)Palm in DB Bench
4 x 10 (light to med)

WOD

Workout Format

4 min AMRAP
5 Burpees
5 Push Ups
4 minute AMRAP
Max Cals

Strength

Tuesday, May 4th, 2021

General Warm-Up

Farmer Carry x 200 meters
RDL x 15
x 2
Rowing 100 meter sprints (note- Cal/Hr)

Strength

Barbell Deficit Deadlifts
Triples
Heavy

WOD

Workout Format

6 minutes on the timer
50 Thrusters
Row/Bike remaining of time @90%
x 2

Strength

Monday, May 3rd, 2021

General Warm-Up

Side Planks
MB Crush and Squat
MB Forearm Crush
Banded Bent Over Rows
Pendulum Lunges

Strength

Low Bar Back Squat
5,5,3,3,3

WOD

Workout Format

500 meter Row or Run
10 x Low Bar Back Squat @ 55% of strength

Strength

Friday, April 30th, 2021

Strength

Front Squat
3 RM
20 minutes

WOD

Workout Format

2 x 10 minutes
Bear Complex
10 minutes to build
10 minutes to perform AMRAP - rest = work/work x 2

Strength

Thursday, April 29th, 2021

Strength

Bent Over BB Row
4 x 10/12

WOD

Workout Format

8 minute AMRAP
8 Cals
16 KBS (70/53)
Cashout

Strength

Wednesday, April 28th, 2021

Strength

Deadlift
3 warm up sets
7 sets of 5 @ 90-92% of 3RM
Working sets (not progressive)

WOD

Workout Format

8 minute AMRAP
12 Wall Balls (20/14)
9 Cals

Strength

Tuesday, April 27th, 2021

Strength

Strict Barbell Press - from the rack
Incremental Progression
3- 5 reps

WOD

Workout Format

Buy In
21 Cals
Then 3 Rounds
21 Thrusters
21 Burpee over Bar
Cash Out
21 Cals

Strength

Monday, April 26th, 2021

Strength

Skill- Front Squats
8 minute EMOM
8 Box Jumps per minute
Progressive for height

WOD

Workout Format

20 Minute AMRAP
400 meter Run/ Row/ Bike (18/16 cals)
20 Push Ups
30 Sit Ups
40 Squats

Strength

Friday, April 23rd, 2021

Strength

Deadlifts
3 Rep Max
30-35 minutes - 1-3 minute rest periods

WOD

Workout Format

8 minute AMRAP
4 minutes-
7 Cals
7 Burpee Over Bar
4 minutes
5 Cals
5 Burpees Over Bar

Strength

Thursday, April 22nd, 2021

Strength

Front Squats
Tempo 1.3.1.3
Triples - moderate to heavy
25-30 minutes

WOD

Workout Format

21-15-9
Double KB Front Rack Squats
Double Front Rack KB Lunges

Cross-Training

WARM-UP
3 Rnds not for time
- 20 single unders
- 10 push ups
- 20 Alt Lunges
SKILL
Double Unders
WOD "FERGIE"
5 Rnds for Max Bench Reps
Max Reps Dumbbell Bench Press (50/30)
- after fail -
20 Dumbbell Stiff Leg Deadlifts
20 Weighted Dumbbell Hip Thrusters

Strength

Wednesday, April 21st, 2021

Strength

Skill Practice- kipping
Super Heavy Supported DB Rows
Sets of 5 ES
15-20 minutes

WOD

Workout Format

Chipper
800 meter Run
80 Sit Ups
80 KBS (53/35)
80 Banded Rows
800 meter Run

Strength

Tuesday, April 20th, 2021

Strength

Barbell Complex
Strict Press x 7
Push Press x 5
Push Jerk x 3
Progressive
20 minutes

WOD

Workout Format

5 Rounds
200 meter Run
20 Burpees
20 Lunges

General

Monday, April 19th, 2021

General Warm-Up

Dynamics
600 meter run
Plank Complex

WOD

Workout Format

HEIDI- HERO WOD
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
On a 23-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 23-minute clock stops.

Strength

Friday, April 16th, 2021

Strength

EMOM 20
Farmer Carry
Heavy
30 steps- 15/15

WOD

Workout Format

1 minute on - 1 minute off
5 Rounds
5 Cals
AMRAP - Air Squats
Then
3 Rounds
AMRAP KB DL

Strength

Thursday, April 15th, 2021

Strength

A)
DB Bench
5 x 10
B)
Seated OH Press
5 x 10

WOD

Workout Format

5 Rounds
Run 200 meters
Push ups x 20
Double Unders x 20
Start with 20 Double Unders

Strength

Wednesday, April 14th, 2021

Strength

A)
Good Mornings from the Rack
4 x 12
B)
Back Rack Lunges from the Rack
4 x 8 (ES)

WOD

Workout Format

5 Rounds for Time
9 Cals
7 DB Thrusters (20/15)
5 Box Jumps

Strength

Tuesday, April 13th, 2021

Strength

Complex
1 Deadlift + 1 HPC + 5 FS
Every 90 seconds for 18 minutes
Progressive

WOD

Workout Format

AMRAP 18 minutes
8 Wall Walks w/ push ups
16 MB Forearm Crush and Squat
24 Calories