WODs | Raise the Bar Fitness

Strength

Thursday, September 15th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap push-ups
12 air squats
10 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
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 match what you did for 5 reps or beat it

WOD

Workout Format

5 rounds
10 devil press (50/35)
20 DB squats (50/35)

Strength

Wednesday, September 14th, 2022

General Warm-Up

3 rounds
30 second leg swings right
30 second leg swings left
30 seconds scap push-ups
30 second med ball forearm hold and squat
30 second band pull aparts
30 second shuttle runs
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench 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 match what you did for 7 reps or beat it.

WOD

Workout Format

For time
50-40-30-20-10
Alternating lunges
Sit-ups
Every minute on the minute
5 thrusters (45/35)
5 burpee over bar

Strength

Tuesday, September 13th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds good mornings
30 seconds scap pull-ups

Strength

5 rounds / 40 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seconds

WOD

Workout Format

In 15 minutes
15 clean & jerks (115/75)
12 clean & jerks (135/85)
9 clean & jerks (155/95)
6 clean & jerks (175/105)
AMRAP clean & jerks (195/115)
7 toes to bar ever min on the min

Strength

Monday, September 12th, 2022

General Warm-Up

3 round
30 seconds figure four right stretch
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling 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

Workout Format

As many reps as possible in 12 minutes
30 double unders
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)

General

Saturday, September 10th, 2022

General Warm-Up

2 rounds
200m run
15 banded good mornings
15 band pull aparts
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In teams of 4 as many reps as possible in 30 minutes
140 Wall Balls (20/14)
140 Single DB Walking Lunge (50/35)
40 Burpee Box Jump Overs (24/20)
120 Wall Balls
120 Single DB Walking Lunge
40 Burpee Box Jump Overs
100 Wall Balls
100 Single DB Walking Lunge
40 Burpee Box Jump Overs
80 Wall Balls
80 Single DB Walking Lunge
40 Burpee Box Jump Overs
60 Wall Balls
60 Single DB Walking Lunge
40 Burpee Box Jump Overs
40 Wall Balls
40 Single DB Walking Lunge
40 Burpee Box Jump Overs
If the team finishes the round of 40, start back at the top.

Strength

Friday, September 9th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds med ball overhead press
30 seconds med ball good mornings
30 seconds cat cow
30 seconds plank hold
30 seconds butt kickers
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead 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 match what you did for 6 reps or beat it

WOD

Workout Format

For time in pairs
30/25 cal bike (together)
30 Sandbag over the shoulder (split alternating) (100/50)
30 shuttle runs (together)
30 devil press (split alternating) (50/35)

Strength

Thursday, September 8th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap pull-ups
10 KB deadlifts
10 KB swings
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
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. Try to match what you did for 4 reps or beat it

WOD

Workout Format

For time (15 min cap)
1000m row
5 rounds
20 sit-ups
20 alternating lunges
*Go hard here, you can adjust the amount of reps to fit your fitness level

Strength

Wednesday, September 7th, 2022

General Warm-Up

3 rounds
30 second leg swings right
30 second leg swings left
30 seconds scap pull-up
30 second med ball forearm hold
30 second band pull aparts
30 second shuttle runs
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench 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 match what you did for 6 reps or beat it

WOD

Workout Format

As many rounds as possible for 30 minutes
25/20 calorie air bike
10 toes to bar
400m run
10 toes to bar
35/30 cal row
10 toes to bar
*Push yourself on the bar work, try something new if you're feeling up for it

Strength

Tuesday, September 6th, 2022

Strength

5 rounds / 30 seconds work / 1 minute rest
Overhead Dumbbell Hold
10 rounds / 30 seconds on / 30 seconds off
Banded Palof Hold (5 rounds per side)
* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seceonds

WOD

Workout Format

As mant reps as possible in 15 minutes
8 DB thrusters (45/30)
12 pull-ups
16 DB deadlift (45/30)

Strength

Saturday, September 3rd, 2022

General Warm-Up

2 rounds
200m run
15 banded good mornings
15 band pull aparts
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

For time
Partner A:
150 cal air bike
Partner B:
10 deadlift
10 bar facing burpees
10 chest to bar
Partner a will start working away at the 150 calories, partner b will do a round of the amrap. partners will then switch. continue the process until the 150 caloreis is complete

Strength

Friday, September 2nd, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds scapula push-ups
30 seconds hollow hold
30 seconds cat cow
30 seconds band overhead press
30 seconds ring rows
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead 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 match what you did for 5 reps or beat it

WOD

Workout Format

In teams of 4 for time
Pair A
rest
Pair B
4 handstand wall walks (split)
8 single DB devil press (syncro)
16 single DB thruster (shared)
20 cal row (shared)
*During the wall walks on partner must hold a wall assisted handstand while the other completes their wall walks. pairs switch after all reps are complete until 4 rounds are complete

Strength

Thursday, September 1st, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap pull-ups
10 KB deadlifts
10 KB swings
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Deadlift x 4 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 3 reps or beat it.

WOD

Workout Format

As many reps as possible in 16 minutes
20/15 cal row
10 cleans (135/95)
20 toes to bar
10 deadlifts (135/95)

Strength

Wednesday, August 31st, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
30 seconds scap pull-up
30 second med ball forearm hold
30 second band high pulls
30 second wall sit
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 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 match what you did for 5 reps or beat it

WOD

Workout Format

4 rounds for time
20/15 cal air bike
12 alternating DB snatches (70/40)

Strength

Tuesday, August 30th, 2022

Strength

5 rounds / 30 seconds work / 1 minute rest
Sandbag bear hug hold
10 rounds / 30 seconds on / 30 seconds off
Plank
* progressivly make the plank less stable by using rings or lifting a limb if it is to easy for 30 seceonds

WOD

Workout Format

For time
200m KB farmer carry (50/35)
150 double unders
100 weighted knee raises (20/14)
50 push-ups
25 sandbag cleans (100/50)

Strength

Monday, August 29th, 2022

General Warm-Up

3 rounds
30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap pull-ups
30 seconds Med ball elbow hold
Front squat demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 4 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 3 reps or beat it

WOD

Workout Format

As many rounds as possible in 30 minutes
1000m row
30 sit-ups
20 air squats
10 strict pull-ups

Strength

Friday, August 26th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds scapula pull-ups
30 seconds assisted squat hold
30 seconds cat cow
30 seconds band overhead press
30 seconds ring rows
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead 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

WOD

Workout Format

in pairs for time
120 cal bike
90 wall balls (20/14)
60 KB swings (50/35)
30 burpees

Strength

Thursday, August 25th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
6 inchworm push-ups
12 band high pulls
12 air squats
12 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 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

WOD

Workout Format

5 rounds for time (15 min cap)
20 hang power cleans (45/35)
20 front squats
20 push press
*light weight so push yourself to go unbroken as long as you can

Strength

Wednesday, August 24th, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
30 seconds scap pull-up
30 second plank hold
30 second cat cow
30 second L sit-hold
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each

WOD

Workout Format

For time (15 min cap)
15-12-9-6 reps
Chest to bar pull-ups
21-18-15-9 reps
V-ups
*great opportunity to challenge your pull-ups if you have them. If not scale as needed

Strength

Tuesday, August 23rd, 2022

General Warm-Up

30 seconds PVC shoulder circles
Kip swing coaching lesson
every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time

Strength

5 rounds / 30 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 20 seconds on / 40 seconds off
Hanging hollow body hold
*start at a weight that feels comfortable yet challenging, make small jumps each

WOD

Workout Format

As many rounds as possible in 12 minutes
500m row
30 sandbag clean and jerks (50/30)
15 burpees over sandbag
*insure you practice good technique when you do the sandbag cleans or you'll blow up your lower back. The light weight will trick you

Strength

Monday, August 22nd, 2022

General Warm-Up

3 rounds
30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds cat cow
30 seconds arm circles
30 seconds Med ball elbow hold
Front squat demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front 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

WOD

Workout Format

For Time
40 ring push-ups
200m run
15 box jumps
30 ring push-ups
200m run
15 box jumps
20 ring push-ups
200m run
15 box jumps
10 ring push-ups
*set the gym rings a few inches off the ground to mimic your regular push-up position as much as possible