WODs | Raise the Bar Fitness

Strength

Friday, November 25th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band face pulls
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Strict Press x 3 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

you go I go each round
14 rounds
10 DB snatches (50/35)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (50/35)
5 DB facing burpees

Performance

you go I go each round
14 rounds
10 DB snatches (35/25)
5 DB facing burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks (35/25)
5 DB facing burpees

Lifestyle

you go I go each round
14 rounds
10 DB snatches
5 DB facing no push-up burpess
Rest 2 minutes
14 rounds
10 single DB clean and jerks
5 DB facing no push-up burpees

Strength

Thursday, November 24th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball deadlift
Deadlift, demo/progressions/teaching
Deadlift, warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Deadlift x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (50/35) (20in box both)

Performance

As many rounds as possible in 20 minutes
1500m row
14 double DB box step overs (35/25) (20in box both)

Lifestyle

As many rounds as possible in 20 minutes
1500m row
14 box step overs

Strength

Wednesday, November 23rd, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band chest flys
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

for time
6-5-4
Thrusters (135/95)
chest to bar
- into -
15-12-9-6
Thrusters (75/55)
strict chin-ups

Performance

for time
6-5-4
Thrusters (95/65)
jumping chest to bar
- into -
15-12-9-6
Thrusters (45/35)
jumping chin-ups

Lifestyle

for time
6-5-4
Thrusters
pendlay row
- into -
15-12-9-6
Thrusters
palms up ring rows

Strength

Tuesday, November 22nd, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side

WOD

Competitive

as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment

Performance

as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment

Lifestyle

as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment

Strength

Monday, November 21st, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Band glute kick back
Dynamic squats
Half kneeling hamstring rocker
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week

WOD

Competitive

As many rounds as possible in 15 minutes
15 back squat (155/125)
20 push-up
25 sit-up
50 cal row

Performance

As many rounds as possible in 15 minutes
15 back squat (115/75)
20 elevated push-ups
25 sit-up
40 cal row

Lifestyle

As many rounds as possible in 15 minutes
15 back squat (75/45)
15 elevate push-up
15 sit-up
30 cal row

Strength

Saturday, November 19th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band overhead press
Band good mornings
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements and check form

WOD

Workout Format

Draw chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red:
15 slam balls (20/15)
10 burpees
Blue:
12 DB push press (35/25)
12 lunges
Green:
12 wall balls (20/14)
25 jumping jacks
White:
12 cal bike
12 KB swings (50/35)

Strength

Friday, November 18th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Upright rows
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Dumbbell Strict Press x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (95/65)
Partner A: max air bike cals
Partner B:
21-15-9
push press (95/65)
burpees

Performance

4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (75/55)
Partner A: max air bike cals
Partner B:
21-15-9
push press (75/55)
burpees

Lifestyle

4 rounds in pairs switch each round
Buy in before each round: 15 hang cleans (synch) (45/35)
Partner A: max air bike cals
Partner B:
21-15-9
push press (45/35)
no push-up burpees

Strength

Thursday, November 17th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Band good mornings
Sumo Deadlift, clean, snatch demo/progressions/teaching
Sumo Deadlift, clean, snatch warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Sumo Deadlift x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

as many rounds as possible in 15 minutes
15 KB swings (70/50)
12 single arm KB front rack lunges (70/50)
500m row

Performance

as many rounds as possible in 15 minutes
15 KB swings (50/35)
12 single arm KB front rack lunges (50/35)
500m row

Lifestyle

as many rounds as possible in 15 minutes
15 KB swings (35/20)
12 single arm KB front rack lunges (35/20)
500m row

Strength

Wednesday, November 16th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Band thrusters
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 7 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive

4 rounds
21/15 cal row
12 double DB ground to overhead (50/35)

Performance

4 rounds
15/11 cal row
12 double DB ground to overhead (35/25)

Lifestyle

4 rounds
12/9 cal row
12 double DB ground to overhead (25/15)

Strength

Tuesday, November 15th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Band overhead press

Strength

Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 14 reps
Every minute on the minute x 5 rounds
Hanging leg raises x 20 seconds
Every minute on the minute x 4 rounds
Russian twists x 30 seconds

WOD

Competitive

as many reps in 3 minutes as possible x 5 rounds
15/11 cal row
max bar muscle ups
Rest 2 minutes

Performance

as many reps in 3 minutes as possible x 5 rounds
11/8 cal row
max pull-ups
Rest 2 minutes

Lifestyle

as many reps in 3 minutes as possible x 5 rounds
10/7 cal row
max ring rows
Rest 2 minutes

Strength

Monday, November 14th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week.

WOD

Competitive

as many rounds as possible in 16 minutes
Buy in: 100 double unders
20 wall balls (20/14)
20 med ball deadlifts (20/14)
20 med ball sit-ups (20/14)

Performance

as many rounds as possible in 16 minutes
Buy in: 100 double unders (count misses)
20 wall balls (14/10)
20 med ball deadlifts (14/10)
20 med ball sit-ups (14/10)

Lifestyle

as many rounds as possible in 16 minutes
Buy in: 125 single unders
15 wall balls (14/10)
15 med ball deadlifts (14/10)
15 med ball sit-ups (14/10)

General

Saturday, November 12th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

Each person gets a deck of cards. You draw a card and do the number on the cards as rep of the exercise assigned to the suit on the card. Face cards are 12 reps and joker is a give card.
Hearts: Sit-ups
Diamonds: Farmer hold (50/35) (times number on card by 10 and hold for that many seconds)
Spades: Cal Bike
Clubs: KB swings (50/35)
Joker: give 10 burpees
(to add a bigger challenge you can do 200m run every 4 minutes on the minute)

General

Friday, November 11th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Cardio of choice
Trunk rotations
Butt kicks
Scap pull-ups
Scap push-ups
Alternating lunges

WOD

Competitive

For time in weighted vest (20/14)
1600m run
100 pull-ups
200 push-ups
300 squats
1600m run

Performance

For time
1600m run
100 pull-ups or jumping pull-ups
200 push-ups or elevated push-ups
300 squats
1600m run

Lifestyle

For time
1000m run
100 ring rows
200 elevated push-ups
300 box squats
1000m run
*If this seems intimidating, partner up with a friend. Do the run together and split the reps in the bodyweight exercises.

Strength

Thursday, November 10th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball clean and jerk
Sumo Deadlift, clean, snatch demo/progressions/teaching
Sumo Deadlift, clean, snatch warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Sumo Deadlift x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 last week.

WOD

Competitive

3 rounds for time (15 min cap)
10 cleans (135 / 95)
200m run
6 snatches (135 / 95)
200m run

Performance

3 rounds for time (15 min cap)
10 cleans (100 / 70)
200m run
6 snatches (100 / 70)
200m run

Lifestyle

3 rounds for time (15 min cap)
10 cleans (70 / 45)
200m run
6 snatches (70 / 45)
200m run

Strength

Wednesday, November 9th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Bear crawl
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Bench Press x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 last week.

WOD

Competitive

as many rounds as possible in 15 minutes
8 handstand push-ups
15 box jump overs
15/10 cal bike

Performance

as many rounds as possible in 15 minutes
8 Pike push-up or push-ups
15 box jump overs or step overs
11/8 cal bike

Lifestyle

as many rounds as possible in 15 minutes
8 Pike push-up or push-ups
15 box step up (any height)
8/6 cal bike

Strength

Tuesday, November 8th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Skip

Strength

Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 13 reps
Every minute on the minute x 4 rounds
Sandbag hold walk x 30 seconds
Every minute on the minute x 4 rounds
Side plank x 30 seconds per side

WOD

Competitive

For time
2 rounds
8 strict pull-ups
30 double unders
2 rounds
8 chest to bar pull-ups
30 double unders
2 rounds
8 pull-ups
30 double unders

Performance

For time
2 rounds
8 Jumping chest to bar
30 double unders (count misses)
2 rounds
8 jumping pull-ups
30 double unders (count misses)
2 rounds
8 ring rows (feet in line with rig upright)
30 double unders (count misses)

Lifestyle

For time
2 rounds
8 ring rows (feet in line with rig upright)
45 single unders
2 rounds
8 ring row (any angle)
45 single unders
2 rounds
8 bent over DB row
45 single unders

Strength

Monday, November 7th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball lunges
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Back Squat x 6 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 reps last week

WOD

Competitive

Every minute on the minute for 5 minutes
15/10 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
15/11 cal row
20 alternating DB lunges (40/30)
12 DB deadlifts (40/30)

Performance

Every minute on the minute for 5 minutes
12/9 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
12/9 cal row
20 alternating DB lunges (30/20)
12 DB deadlifts (30/20)

Lifestyle

Every minute on the minute for 5 minutes
10/7 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
10/7 cal row
20 alternating DB lunges (20/15)
12 DB deadlifts (20/15)

General

Saturday, November 5th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Arm swings
Leg swing left
Leg swing right
Dynamic squats
Inchworm push-ups
Jumping jacks
5-10 minutes to practice the movements with your partner

WOD

Workout Format

Flip a Coin Workout
You will flip a coin before each round whichever lands face up is what you'll do for an AMRAP of 3 minutes followed by a 2 minute rest.
Round 1 & 4
Heads: 10 wall ball thrusters & 12 sit-ups
Tails: 16 jump lunges & 20 russian twists
Round 2 & 5
Heads: 6 pull-ups & 20 mountain climbers
Tails: 15 ring rows & 30 hollow hold flutter kicks
Round 3 & 6
Heads: 15 push-ups & 12 hanging knee raises
Tails: 8 handstand push-ups & 8 v-ups

Strength

Friday, November 4th, 2022

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Med ball lunge to overhead press
Strict press demo/progressions/teaching
Strict press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds
Dumbbell Strict Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max

WOD

Competitive

In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (165/115) (split)
50 passing wall balls (20/14)
15 box step ups (24/20) (synch)

Performance

In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (125/85) (split)
50 passing wall balls (14/10)
15 box step ups (24/20) (synch)

Lifestyle

In pairs for time (cap reamining time in class)
4 rounds
10 clean and jerks (75/55) (split)
50 wall ball squats (split)
15 box step ups (any height)

Strength

Thursday, November 3rd, 2022

General Warm-Up

Every 2 minute on the minute x 6 rounds
Sumo Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max.

Strength

30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball clean and jerk
Sumo Deadlift and hang clean demo/progressions/teaching
Sumo Deadlift and hang clean warm-up/practice/form checks

WOD

Competitive

for as many rounds as possible in 12 minutes
8 deadlifts (205/145)
10 toes to bar
200m run

Performance

for as many rounds as possible in 12 minutes
8 deadlifts (160/115)
10 leg raises or knees to chest/elbows
200m run

Lifestyle

for as many rounds as possible in 12 minutes
8 deadlifts (95/65)
10 lying leg raises or hanging knee raises
200m run