WODs | Raise the Bar Fitness

Strength

Wednesday, November 18th, 2020

General Warm-Up

3 Rounds
30 seconds ES x Side Plank
30 seconds x Forward Plank
2 Rounds
30 seconds x Active Hang
20 x Banded Goodmornings

Strength

4 Rounds
12 x Dimmel Deadlift (medball/sandbag)
Superset
8 x Sumo Deadlift (135/95)
* Then
Conventional Deadlift
Heavy - Max Out
40 minutes total

WOD

Workout Format

2 Rounds - AMRAP2
4 Thrusters (45/35)
4 Burpees over Bar
* Then
1 minute rest

Strength

Tuesday, November 17th, 2020

Strength

Bent Over Row (focus on external torque)
Tough 5
* Then
Break down bar to 50% of above weight
2 x 1 minute AMRAP
30 sec rest

WOD

Workout Format

5 Rounds
9 KBS
9 Burpees

Strength

Monday, November 16th, 2020

General Warm-Up

2 minutes of Skipping practice- Double Unders
Chest Primers - 3 Rounds
30 seconds forearm crush
30 seconds push outs
60 seconds of bear crush and squat

Strength

Back Squats - 25 minutes
Waves of 5
Modifications and alternative movements: sandbag squats/bench squats/sled

WOD

Workout Format

E2MOM x 10
Max Wallballs
Followed by
Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes
Return immediately to Wallballs at the end of the two minutes

Strength

Friday, November 13th, 2020

General Warm-Up

Paloff Hold
Face Pulls
Banded Goodmornings
* Then
Core Circuit

Strength

21 - 15 - 9
Burpees
DB Push Press

WOD

Workout Format

5 Rounds
20 Single Arm KBS
20 Goblet Squat
200 Single Unders

Strength

Thursday, November 12th, 2020

General Warm-Up

Chest Primers
Oblique Openers
5 Rounds (40/20)
Farmer Holds

Strength

EMOM 10
4-6 x Weighted Push Ups
Tempo 1.2.1.2

WOD

Workout Format

4 Rounds
20 Lunges
10 Burpee Box Jumps
10 T2B / K2E

Strength

Wednesday, November 11th, 2020

General Warm-Up

Chest Primers
30 sec forearm crush
30 sec push outs
30 sec sandbag squats
* Then
Bar practice

Strength

Front Squat (25 minutes)
Tough Triple
Rest increases as weight goes up

WOD

Workout Format

3 min AMRAP x 4
10 Cal
3 Cleans
1.5 min rest
8 Cal
4 Cleans
1.5 min rest
6 Cals
5 Cleans
1.5 min rest
4 Cals
6 Cleans
Heavy- 65% of Front Squat

Strength

Tuesday, November 10th, 2020

General Warm-Up

2 minutes
Skipping Practice
3 Rounds
10 x Scapula Pushups
5 x Two Dogs
Then
3 Rounds
20 x Band Pull Aparts
30 seconds Medicine Ball Crush
30 seconds Medicine Ball Push Outs

Strength

Super Set
A1) Supported Bent Over Row (with Bench)
4 x 8 each side (working set)
A2) Single Arm Banded Pull (good morning stance)
4 x 10 each side

WOD

Workout Format

AMRAP 12
5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups

Strength

Monday, November 9th, 2020

General Warm-Up

3 Rounds
30 seconds ES x Side Plank
30 seconds x Flutter Kicks
* Then
20 x Banded Goodmornings
30 seconds x Active Hang

Strength

Deadlifts
HEAVY- 3 Rep Max
Increase rest as sets become heavier
Keep total reps under 30

WOD

Workout Format

AMRAP 12
1 km Row
45 Thrusters
30 Burpee Pull Ups (or to target)
30 sec Tuck Hold/V-Sit

Strength

Friday, November 6th, 2020

Strength

Max Holds (10-12 Minutes)
L-Sit Holds (Bar Hang / Ring Hang / Ring Supported / Paralettes / Box)

WOD

Workout Format

2 Km Row/Run/Bike
* Then
50-40-30-20-10
Double Unders
Sit Ups
* Then
2 Km Row/Run/Bike

Strength

Thursday, November 5th, 2020

Strength

Landmine Row
Work Up to a Tough 5 per side

WOD

Workout Format

5 Rounds
5 Pull Ups - Strict
20 Wall Balls

Strength

Wednesday, November 4th, 2020

General Warm-Up

Dynamics
Hip Openers
Lunge Complex
Airplanes

Strength

4 Rounds
A1) 1 Minute- Over Head Lunges with Plate
A2) 1 Minute- Heal Taps
1 Minute Rest

WOD

Workout Format

4 Rounds
15 KBS
15 Single Arm KB Snatches (alternating)
500 meter Row

Strength

Tuesday, November 3rd, 2020

General Warm-Up

3 Minutes
Skipping Practice
* Then
3 Rounds
10 x Inch Worms with Push Ups
20 x Banded Good Mornings (first round without band)
* Then
3 x 30 seconds ES Paloff Hold

Strength

Bench Press
5 x 5 - tempo (1.1.1.5)
Approx. 75% of 1RM

WOD

Workout Format

3 Rounds
12/8 Calories
30 Double Unders
30 KBS
10 Double DB Strict Press
* Then
1500 meter Row or 2.5 miles Bike

Strength

Monday, November 2nd, 2020

General Warm-Up

3 Rounds
5 x Broad Jumps
5 x Knee Tucks
1 Round
5 x Inch worms wwith Push ups
5 ES x Dead Bugs
Barbell Bergener Warm Up

Strength

Hang Squat Cleans (17 minutes)
Triples

WOD

Workout Format

AMRAP 7
1 Clean
2 Front Squats
3 Thrusters
* Rest 4 Minutes *
AMRAP 7
15 Calorie Row
45 Second Plank

Strength

Friday, October 30th, 2020

General Warm-Up

Dynamics
Empty Bar- DT Warm Up

Strength

Deadlifts
5 x 5
Super Set
Farmer Holds - Max Effort- (1 Minute)
45/35

WOD

Workout Format

Heavy DT (205/145)
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Strength

Thursday, October 29th, 2020

General Warm-Up

Couch Stretch
Lunge Complex
Then
Modified Hollow
Active Bar Hang

Strength

Front Squat - 22 minutes
7 Rep Max - from Rack
or Sled Pushes

WOD

Workout Format

For Time (20 minute time cap)
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Burpees
Rest 3 Minutes
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Wall Balls

Strength

Wednesday, October 28th, 2020

General Warm-Up

5 Rounds
20 (alternating) x Side T-Plank with Reach
8 ES x Paloff Squat to Press

Strength

Strict Press
4 sets of 8 reps - Tempo 3.3.1.10

WOD

Workout Format

AMRAP 14
16 Pushups
12 DB Ground to Over Head (Alternating)
8 Ring Rows / Pull Ups / or scale - Inverted Row / Bent Over Row

Strength

Tuesday, October 27th, 2020

General Warm-Up

2 Rounds
10 x Burpee Broad Jumps
10 x Squat Jumps
200 meter Walk - Forearm Crush

Strength

Box Jumps
6 minutes - Standard for Max Height - Triples
6 minutes - Laterals - 4's (2/2)

WOD

Workout Format

3 Rounds
10 x Thrusters (HEAVY) 105/75
10 x Front Rack Lunges (20 Total)
200 meter Run/Row or Bike 0.35 miles or 40 Double Unders

Strength

Monday, October 26th, 2020

General Warm-Up

3 minutes of Skip/Bike/Row/Run
3 Rounds
10/10 x Chest Primers
10 ES x Side Slam Balls- Med Ball

Strength

EMOM10
Pull Up / Ring Pull Up / Negatives
* 4 - 8 each minute

WOD

Workout Format

3 Rounds
1 Mile Bike / 800 Row/ 800 Run
25 KBS (70/53)
400 meter Carry - Plate/Bag
60 second Hollow Hold

Cooldown

Walk it out and then belly breathing

Strength

Friday, October 23rd, 2020

General Warm-Up

3 Rounds
5 x Vertical Jumps
Shoulder Rotations
Toe Touches

Strength

Hang Power Clean
If you have a barbell great, if not, we will use DB or KB (can also be single arm).
Focus is on a low dip, hip extension (jump) and catching back in the low dip.
This will be a wave, so work up and reset weights doing sets of 5 for about 20 -25 mins
Push Ups
8 x 5 - Super perfect push ups

WOD

Workout Format

3 Rounds for Time
200 meters run / row
50 x Lunges

Cooldown

Walk it out and then belly breathing

Strength

Thursday, October 22nd, 2020

General Warm-Up

2 Rounds
10 x Inch worm in place
1 minute x Plank
10 x Mountain climbers
1 minute x Plank
Followed by
Low lunge Stretch
10-12 x Toe Touches
4-5 x Walkouts
Followed by
30 x Banded Face Pulls

Strength

Push Press
Barbell
4 x 10-12 - Unbroken, take a lighter loadout for these. ~55%
KB/DB
Preferable to be double KB or DB
Same rep scheme as Barbell but if only doing single arm due to lack of gear then it's 8 per side

WOD

Workout Format

4 Rounds for time
30 x Squats
20 x Push Ups
10 x Burpees
400 meter x Run
Emphasis on getting right back on the run after that last burpee.
Each round, instead of stopping try to recover as you are running, run a bit slower and find a pace that let's you arrive back at the squats ready to go again.

Cooldown

Walk 400 meters