WODs | Raise the Bar Fitness

Strength

Thursday, February 27th, 2020

Strength

SUPERSET: 5 Rounds
A1) Strict DB Press x 5 @ 6/10 Difficulty
A2) DB Push Press x 5
B) Half Kneeling Pallof Press
3 x 12 Each Side

WOD

Workout Format

Dirty Thirty
For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

Strength

Wednesday, February 26th, 2020

Strength

SUPERSET 4 Rounds
Pull-ups (or assisted pull-ups) x 5 @ 7/10 Difficulty
Pull-up Negatives x 5 @ Bodyweight
Plank or Swiss Ball Plank: 4 x 20 seconds: Rest 30 seconds
Rest 1-2 minutes

WOD

Workout Format

AMRAP 6
8 DB Snatches
8 T2B
8 Ring Rows
- Rest 1 minute -
AMRAP 6
5 Burpees
10 KB/DB Goblet Squats
30 Skips

Strength

Tuesday, February 25th, 2020

Strength

Back Squats
3 x 5 @ 7/10 Difficulty
Rest 1-2 minutes
SUPERSET 3 rounds
4 lengths x Single Arm Farmers Carry
20 x KB Long Arm Russian Twists
Rest 1 minute

WOD

Workout Format

9 - 15 - 21
Wall Balls
Situps
KBS
21 - 15 - 9
Slam Balls
Pushups
KB Deadlifts

Strength

Monday, February 24th, 2020

Strength

Bench Press
2 sets x 5 reps
1 set x AMRAP
* Weight should feel like a 8/10 difficulty.

WOD

Workout Format

4 Rounds for time
30 OH DB Lunges
20 DB Step Ups
10 HSPU
2 Lengths Bear Crawl

Strength

Friday, February 21st, 2020

WOD

Workout Format

Chipper - teams of 3
150 Slam Balls
300 KBS
150 Pullups
300 OH Walking Lunges
300 Situps
600 Skips
150 Floor Press
150 Push Ups
150 Thrusters
600 feet Farmer Carry
150 Straight Leg Deadlifts

Strength

Thursday, February 20th, 2020

Strength

EMOM 12 minutes
(use the same weight on both if possible; 40-50% of your 1rm back squat)
Even Minutes: Front Squats x 6
Odd Minutes: Back Squats x 10

WOD

Workout Format

AMRAP 9 Minutes
10 DB Snatches
8 Wall Touches
Rest 1 Minute
Tabata
20 sec. work/10 sec. Rest
3 Rounds Total:
Plank
Plank with knees to elbow
Side Plank 20 sec each side
Hollow Hold
Superman
Reverse Crunches
Dead Bugs

Strength

Wednesday, February 19th

Strength

A) Barbell Bent Over Row 3 sets x 6 reps
B) Hanging Hollow Holds: 4 sets x 20

WOD

Workout Format

AMRAP 1
Renegade Rows
1 min Rest
AMRAP 6 (Increasing Ladder)
Plank Out
Lunges
Rest 1 minute
AMRAP 6
10 Plank Toe Touches
10 Supermans
10 V Crunch
1 Minute Rest
AMRAP 1
Burpees

Strength

Tuesday, February 18th, 2020

Strength

A) Dumbbell Shoulder Press:
3 sets x 8 reps each side
SUPERSET 3 rounds (Rest 30 sec)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

WOD

Workout Format

For Time:
30-20-10
Wall Balls
Push Ups
30-20-10
Goblet Squats
OH Walking Lunges w/ plate (35/45)
30-20-10
G2OH with plate (35/45)
Russian Twist

General

Monday, February 17th, 2020

WOD

Workout Format

Team Chipper
200 Wall Balls
2oo Toes to Bar
200 Box Jumps
200 Push Press
200 Cal Row/Bike
200 Pushups
500 Skips
200 Burpees
200 Air Squats
200 Situps
500 Second Plank
500 Mountain Climbers

Strength

Friday, February 14th, 2020

Strength

Box Jumps
5 x 5
60 second rest
Dumbbell Jerks
5 x 5
60 second rest

WOD

Workout Format

Game Day!

Strength

Thursday, February 13th, 2020

Strength

EMOM 10
15 x TRX Row / Chin-up / Pull-up / Chest to bar / Muscle ups / Any combination of each (strict)

WOD

Workout Format

3 Rounds
AMRAP 2
20 Situps
10 Single OH DB Lunges
Rest 1 minute
AMRAP 2
20 KBS
10 Burpees
Rest 1 minute

Strength

Wednesday, February 12th, 2020

Strength

Barbell Step Back Lunges
3 x 6 @ Heavy
1-2 minute rest
Superset 3 Rounds
6 ES x Single TRX Squat Hops
8 ES x Palof Press
60 seconds rest

WOD

Workout Format

For Time
21 Push Press
5 Rounds of Cindy*
15 Push Press
3 Rounds of Cindy*
9 Push Press
1 Round of Cindy*
* Cindy
5 Pullups
10 Pushups
15 Squats

Strength

Tuesday, February 11th, 2020

Strength

Deadlifts
3 x 8 @ 60% - 65%
1-2 minute rest
Superset 3 Rounds (Rest 60 sec)>
8 ES x Single Leg Romanian Deadlift
30 seconds x Plank

WOD

Workout Format

For time
1 Round
200 Skips
50 Wall Balls
20 Ring Rows
2 Rounds
60 Skips
25 Wall Balls
10 Ring Rows
3 Rounds
40 Skips
15 Wall Balls
5 Ring Rows

Strength

Monday, February 10th, 2020

Strength

Barbell Overhead Press
3 x 5 @ 70% - 75%
2 minute rest
Single Arm Push Press
3 x 8
1 minute rest

WOD

Workout Format

EMOTM 20
EVEN - 5 Back Squats @ 70%
ODD - 10 Slam Balls / 10 Situps

Strength

Friday, February 7th, 2020

Strength

TRISET 5 rounds
Single Leg Single KB Romanian Deadlift x 8 ES
Plank with Single Hand Lift x 30 sec
Handstand Hold x 20 seconds
(Rest 30-60 sec)

WOD

Workout Format

Game Day!

Strength

Thursday, February 6th, 2020

Strength

A) Deadlifts: 4 set x 5 reps / 20-30 sec rest / @60-65% 1RM /
B) Kettlebell Swings: 3 sets x 8 reps / 30 sec rest (HEAVY AS POSSIBLE)

WOD

Workout Format

For time
Buy-in: 15 Burpees
5 Rounds
12 OH DB lunge (left arm)
18 Russian Twists
12 OH DB lunge (right arm)
18 Push Ups on Slam Ball
12 Cal bike/Cal Row
Cash-out: 15 Burpees

Strength

Wednesday, February 5th, 2020

Strength

A) Bench Press: 3 sets x 8 reps / 65-70% 1RM / 1-2 min rest
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Bear Crawls x 1 length forward, 1 length backward
B2) Hollow Hold x 20 sec hold
Bear Crawls back stays flat and hips level.

WOD

Workout Format

4 Rounds for time
10 Pullups
15 Single DB Box Step Ups
20 Single Clean and Jerks
Cash Out:
50 Supermans

Strength

Tuesday, February 4th, 2020

Strength

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Kettlebell or Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

WOD

Workout Format

AMRAP 15
15 V-Snaps
15 Box Jump Overs
15 BB/DB Push Jerks

Strength

Monday, February 3rd, 2020

WOD

Workout Format

For Time, 5-10-15-20-25-20-15-10-5

KBS Unbroken (70/53)
*if break, add 2 burpees per break to be done at the end of the WOD
12 Abmat sit ups + 6 Hand Release Pushups at the end of each round

Strength

Friday, January 31st, 2020

Strength

Box Pike Handstand Walk Arounds
4 x 2 times around the box
(1 minute rest)
Pistol Squats
3 x 8 ES (No balance support unless necessary, use box elevation)
(1 minute rest)

WOD

Workout Format

Game Day!