WODs | Raise the Bar Fitness

Strength

Wednesday, November 2nd, 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
Push-up mountain climbers
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 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

3 rounds (18 min cap)
15 dumbbell push press (45/30)
30/21 cal bike

Performance

3 rounds (18 min cap)
15 dumbbell push press (30/20)
25/17 cal bike

Lifestyle

3 rounds (18 min cap)
15 dumbbell push press (20/10)
15/10 cal bike

Strength

Tuesday, November 1st, 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 12 reps
Every minute on the minute x 4 rounds
Dumbbell farmer hold x 30 seconds
Every minute on the minute x 4 rounds
Hollow Hold x 30 seconds

WOD

Competitive

As many rounds as possible in 16 minutes
8 pull-ups
25 double unders
25 sit-ups

Performance

As many rounds as possible in 16 minutes
8 jumping pull-ups
25 double unders or double singes (count misses)
25 sit-ups

Lifestyle

8 Ring rows
30 single unders
25 sit-ups

Strength

Monday, October 31st, 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 thrusters
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 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

5 rounds (17 minute cap)
12 goblet squats (70/50)
10 burpees over dumbbell

Performance

5 rounds (17 minute cap)
12 goblet squats (50/35)
10burpees over dumbbell (step over allowed)

Lifestyle

5 rounds (17 minute cap)
12 goblet squats (35/25)
10 no push-up burpees over dumbbell

General

Saturday, October 29th, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice (last round 20 second sprint)
15 sit-ups
15 air squats
15 ring rows
8 long jumps
5-10 minutes to practice the movements with your partner

WOD

Competitive

2 rounds for time in pairs
100 burpees
100 cal row
100 sit-ups
100 box step ups (24/20)
100 ring rows

Performance

2 rounds for time in pairs
80 burpees
80 cal row
80 sit-ups
80 box step ups (24/20)
80 ring rows

Lifestyle

2 rounds for time in pairs
60 no push-up burpees
60 cal row
60 sit-ups
60 box step ups (any)
60 ring rows

Strength

Friday, October 28th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds single arm farmer hold right
30 seconds single arm farmer hold left
30 standing single leg raise right
30 standing single leg raise left
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 10 rounds
Push press x 1 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 1 rep max

WOD

Competitive

for as many rounds as possible in pair for 16 minutes
10 sandbag cleans (100 / 50) split
10 burpees over sandbag synch
400m sandbag run (50) together

Performance

for as many rounds as possible in pair for 16 minutes
10 sandbag cleans (50 / 40) split
10 burpees over sandbag synch (step overs allowed)
400m sandbag run (40) together

Lifestyle

10 sandbag cleans (40 / 30) split
10 no push-up burpees over sandbag synch (step overs allowed)
400m sandbag run together

Strength

Thursday, October 27th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 penguin jumps
10 med ball sumo deadlift high pull
10 med ball half squat cleans
10 med ball deadlifts
Double under practice remaining time
Deadlift and hang clean demo/progressions/teaching
Deadlift and hang clean warm-up/practice/form checks

Strength

Every 2 minute on the minute x 10 rounds
Deadlift x 1 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 1 rep max.

WOD

Competitive

4 rounds
in 2:30 complete
8 hang cleans (145 / 100)
max double unders
REST 1 MINUTE

Performance

4 rounds
in 2:30 complete
8 hang cleans (105 / 75)
max double unders or double singles (count misses)
REST 1 MINUTE

Lifestyle

4 rounds
in 2:30 complete
8 hang cleans (75 / 50)
max single unders
REST 1 MINUTE

Strength

Wednesday, October 26th, 2022

General Warm-Up

3 rounds
30 seconds deep squat hold
30 second glute bridge
30 seconds band thrusters
30 seconds band pull aparts
30 seconds passive hang
30 seconds shuttle runs
Pull-up demo/progressions/teaching
Pull-up warm-up/practice/form checks

Strength

1 rounds x 2 minutes max pull-ups at level of assistance or resistance you typcially do pull-ups during workouts
every 2 minutes on the minutes x 9 rounds
Pull-ups x 50% reps of max pull-up attempt
*If you normally would do a workout with a green band, see how many you can do with the green band for example. If you never try pull-up pick a big band or combination of bands and see how many you can do

WOD

Competitive

4 rounds for time
15 wall balls (20/14)
25/20 cal row

Performance

4 rounds for time
15 wall balls (20/14)
20/15 cal row

Lifestyle

4 rounds for time
15 wall balls (14/10)
16/10 cal row

Strength

Tuesday, October 25th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds cat cows
30 seconds standing single leg lifts (hip flexor warm-up)
30 seconds med ball good mornings
30 second long jumps

Strength

5 rounds / 50 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 35 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)

WOD

Competitive

21-15-9 reps for time
box jump overs (24 / 20)
burpee pull-ups

Performance

21-15-9 reps for time
box jump overs or step overs (24 / 20)
burpee jumping pull-ups

Lifestyle

21-15-9 reps for time
box step overs (any height)
burpee dumbbell row

Strength

Monday, October 24th, 2022

General Warm-Up

3 Rounds
30 seconds lat prayer stretch
30 Ankle Stretch
30 sec MB Squats
30 sec Scap Push Ups
30 sec Butt Kickers
30 sec High Knees
Front Squat Demo/Progression/Teaching
Front Squat Warm Up/Practice/Form Check

Strength

Every 2 minutes on the minute x 10 Rounds
Front Squat x 1 Rep 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 1 rep max

WOD

Competitive

7 Rounds
10 Push Ups
10 Air Squats
200 meter Run

Performance

7 Rounds
10 Elevated Push Ups
10 Air Squats
200 meter Run

Lifestyle

7 Rounds
10 DB Bench Press
10 Air Box Squats
200 meter Run

Strength

Saturday, October 22nd, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice (last round 20 second sprint)
12 band row
12 overhead press
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner

WOD

Competitive

in pairs split reps for time
3 rounds
4 muscle-ups
10 hand stand push-ups
16 box jumps (30 / 24)
Rest 1 minute
3 rounds
8 chest to bar pull-ups
20 push-ups
32 box jumps (24 / 20)
Rest 1 minute
3 rounds
16 pull-ups
40 push press (35 / 25)
64 jump squats

Performance

in pairs split reps for time
3 rounds
4 burpee jumping pull-ups
10 pike handstand push-ups
16 box jumps (24 / 20)
Rest 1 minute
3 rounds
8 jumping pull-ups
20 push-ups
32 box step ups (24 / 20)
Rest 1 minute
3 rounds
16 ring rows
40 push press (25 / 15)
64 jump squats or air squats

Lifestyle

in pairs split reps for quality
9 rounds
16 ring rows
20 elevated push-up or DB bench press
32 box step-ups (any height)
Rest 1 minute between rounds

Strength

Friday, October 21st, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds farmer hold
30 seconds band pull aparts
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 7 rounds
Push Press x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 7 reps last week

WOD

Competitive

15 rounds for time in pairs
10 deadlifts synch (135 / 95)
10 wall balls synch (20 / 14)

Performance

15 rounds for time
10 deadlifts synch (85 / 65)
10 wall balls synch (14 / 10)

Lifestyle

10 rounds for time
10 deadlifts synch (65 / 45)
10 wall balls synch (14 / 10)

Strength

Thursday, October 20th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
15 lunges
10 leg swings per side
10 scap pull-ups
10 kip swings (beat swings)
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 2 minute on the minute x 7 rounds
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 beat what you did for 6 reps last week.

WOD

Competitive

As many rounds as possible in 20 minutes
12-9-6-3
Toes to bar
Jump lunges
Rest 90 seconds

Performance

As many rounds as possible in 20 minutes
12-9-6-3
Hanging leg raises / knees to chest or elbows
Jump lunges or lunges
Rest 90 seconds

Lifestyle

As many rounds as possible in 20 minutes
12-9-6-3
Hanging knee raises or lying leg raises
Lunges or assisted lunges
Rest 90 seconds

Strength

Wednesday, October 19th, 2022

General Warm-Up

3 rounds
30 seconds double under practice
30 second glute bridge
30 seconds med ball jefferson curls
30 seconds band pull aparts
30 seconds shuttle runs
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 7 rounds
Pendlay Row x 11 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 10 reps last week

WOD

Competitive

2 rounds for time
2000m row
1000m weighted vest run (25 / 15)

Performance

2 rounds for time
2000m row
1000m run

Lifestyle

2 rounds at a consistant pace
5 minute row
5 minute run
*if it's raining pick a workout to retest

Strength

Tuesday, October 18th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball thrusters
30 seconds med ball good mornings
30 second high knees

Strength

5 rounds / 40 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold

WOD

Competitive

as many rounds as possible in 12 minutes
12 thrusters (95 / 65)
12 bar facing burpees

Performance

as many rounds as possible in 12 minutes
12 thrusters (75 / 45)
12 bar facing burpees (step over allowed)

Lifestyle

as many rounds as possible in 12 minutes
12 thrusters (45 / 25)
12 bar facing burpees (step over allowed)

Strength

Monday, October 17th, 2022

General Warm-Up

3 rounds
30 second ankle stretch
30 seconds arm circles
30 seconds med ball squats
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds deep lunges
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x7 rounds
Front Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive

5 rounds for time
20 push-ups
20 pull-ups
20 pistol squats

Performance

5 rounds for time
20 elevated push-ups
20 jumping pull-ups
20 assisted pistol squats or lunges

Lifestyle

5 rounds for time
12 DB bench press (25 / 15)
12 ring rows
12 lunges

Strength

Saturday, October 15th, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band thrusters
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner

WOD

Competitive

In pairs for 25 minutes
30 clean and jerks (120 / 85)
30 snatches (105 / 75)
150 wall balls (20 / 14)

Performance

In pairs for 25 minutes
30 clean and jerks (90 / 65)
30 snatches (80 / 60)
150 wall balls (14 / 10)

Lifestyle

In pairs for 25 minutes
30 clean and jerks (60 / 40)
30 snatches (60 / 40)
100 wall balls (14 / 10)

Strength

Friday, October 14th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Push 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 beat what you did for 6 reps last week

WOD

Workout Format

In Pairs, Split Reps

Competitive

30 Deadlifts (185 / 130)
30 Bar Facing Burpees
400m Run
20 Deadlifts (185 / 130)
20 Bar Facing Burpees
400m Run
10 Deadlifts (185 / 130)
10 Bar Facing Burpees
400m Run
10 Thrusters (75 / 50)
10 Pull-ups
400m Run
20 Thrusters (75 / 50)
20 Pull-ups
400m Run
30 Thrusters (75 / 50)
30 Pull-ups
400m Run

Performance

30 Deadlifts (135 / 95)
30 Bar Facing Burpees (Step Over)
400m Run
20 Deadlifts (135 / 95)
20 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (135 / 95)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (65 / 40)
10 Jumping Pull-ups
400m Run
20 Thrusters (65 / 40)
20 Jumping Pull-ups
400m Run
30 Thrusters (65 / 40)
30 Jumping Pull-ups
400m Run

Lifestyle

20 Deadlifts (95 / 65)
20 Bar Facing Burpees (Step Over)
400m Run
16 Deadlifts (95 / 65)
16 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (95 / 65)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (45 / 35)
10 Jumping Pull-ups
400m Run
16 Thrusters (45 / 35)
16 Jumping Pull-ups
400m Run
20 Thrusters (45 / 35)
20 Jumping Pull-ups
400m Run

Strength

Thursday, October 13th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
15 lunges
15 calf raises
10 leg swings per side
15 band pull aparts
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
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 beat what you did for 5 reps last week.

WOD

Workout Format

3 Rounds for Time

Competitive

25 Box Jump Overs (24 / 20)
800m Run

Performance

25 Box Jump Overs or Step Overs (Any Height)
800m Run

Lifestyle

18 Box Step Overs (Any Height)
600m Run

Strength

Wednesday, October 12th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 second glute bridge
30 seconds band upright rows
30 seconds band pull aparts
30 seconds mountain climbers
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 10 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 9 reps last week

WOD

Workout Format

5 Rounds for Time

Competitive

12 / 9 Cal Row
10 Toes to Bar
6 Single Arm Devil Press (70 / 50)

Performance

10 / 7 Cal Row
10 Leg Raises or Knees to Elbow or Knees to Chest
6 Single Arm Devil Press (50 / 35)

Lifestyle

8 / 5 Cal Row
10 Lying Leg Raises or Hanging Knee Raises
6 Single Arm Devil Press (35 / 20)

Strength

Tuesday, October 11th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball good mornings
30 seconds calf raises
30 second butt kickers
30 seconds penguin jumps

Strength

5 rounds / 45 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)

WOD

Workout Format

AMRAP 20

Competitive

400m Run
15 Single KB Deadlifts (100 / 70)
100 Double Unders

Performance

400m Run
15 Single KB Deadlifts (70 / 50)
100 Double Unders or Double Singles (Count Misses)

Lifestyle

250m Run
15 Single KB Deadlifts (50 / 35)
75 Single Unders