WODs | Raise the Bar Fitness

Strength

Saturday, August 20th, 2022

General Warm-Up

2 rounds
200m run
1 minute assisted squat hold
1 minute farmer hold
6 long jumps
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In pairs split the work
20 deadlifts (315/205)
4000m run
200m farmer carry (70/50)
200m sandbag carry (100/50)

Strength

Friday, August 19th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
12 band good mornings
12 banded row
8 push-ups
8 med ball thrusters
double under practice for remaining time

Strength

Every 1:30 minutes on the minute x 4 rounds
Dumbbell incline bench press x 10-15 reps
Every 1:30 minutes on the minute x 4 rounds
Hollow body hold x 30 seconds
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

4 rounds in pairs for time
50 wall balls
50 sit-ups
50 push-ups
50 jump lunges

Strength

Thursday, August 18th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 single leg glute bridge per side
6 inchworms to downward dog
10 Scap pull-ups
Double under practice in remaining time
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
Deadlift x 3 reps building weight each set
Every 1:30 minutes on the minute x 5 rounds
Pull-ups x 5-10 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

8 rounds for time adding 10lbs to the jerk each round (20 min cap)
15/12 cal bike
8,7,6,5,4,3,2,1 jerks (165/95)
*jerks can be done from blocks/rack

Strength

Wednesday, August 17th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds assisted squat hold
8 med ball thrusters
8 med ball good morning
6 long jumps
Split jerk demo
Split jerk warm-up/practice/form check x 3-5 minutes

Strength

Every 1:15 seconds x 13
Split jerk x 3 reps
*start at a weight that feels comfortable, make small jumps each set

WOD

Workout Format

4 rounds for time
15 thrusters (95/65)
10 overhead KB swings (60/40)
5 tuck jumps
1 minute rest

Strength

Tuesday, August 16th, 2022

General Warm-Up

30 seconds PVC shoulder circles
3-5 minutes kip swing coaching lesson
every 3 minutes on the minute x 2 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time
back squat and glute bridge demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
Back squat x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
Weighted glute bridge x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Use sandbags or a dumbbell to weight the glute bridges

WOD

Workout Format

6 rounds (20 minute cap)
25 lunges
8 burpees over box
15 toes to bar

Strength

Monday, August 15th, 2022

General Warm-Up

3 rounds
30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds heel to toe walk
30 seconds cat cow
30 seconds arm circles
30 seconds ring rows
Pendlay row demo
pendlay row warm-up/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 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

WOD

Workout Format

Complete as many intervals as possible in the remainder of class
800m run
rest 2 minutes
1000m row
rest 2 minutes
400m run x 2
rest 1.5 minutes
500m row x 2
rest 1.5 minutes
200m run x 4
rest 1 minute
250m row x 4
rest 1 minute

General

Saturday, August 13th, 2022

General Warm-Up

1 rounds
400m run
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In pairs as many rounds as possible in 30 minutes
400m run (together)
30 sit-up wall ball passes
30 synchro squats
30 burpees alternating partners
*400m run is done together. sits-ups are done partners facing each other, one partner will perform a sit-up with the wallball, once full sitting will do a chest pass tossing the ball to their partner at which point the other partner will perform the same until 30 reps total are completed. Squats should be synchro at the bottom and the top of the rep

Strength

Friday, August 12th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
12 band good mornings
12 banded row
12 KB swings
double under practice for remaining time

Strength

Every 1:30 minutes on the minute x 4 rounds
chin-ups x 6-10 reps
Every 1:30 minutes on the minute x 4 rounds
bent over dumbbell row x 12 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

In pairs perform as many reps as possible in 15 minutes
4 rounds
partner a) bar hang
partner b) 10 sand bag cleans
switch and then
together) 100m sandbag carry
*both partners carry their own sandbags

Strength

Thursday, August 11th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
20 Cross band monster walk steps
6 inchworms to downward dog
10 KB grip crushers per side (squeeze and release the handle)
Double under practice in remaining time
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
back squat x 3 reps building weight each set
Every 1:30 minutes on the minute x 5 rounds
farmer hold x 30 seconds building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max

WOD

Workout Format

15 minutes for max hold time
10 right arm dumbbell snatch (60/40)
25 high plank shoulder taps
10 left arm dumbbell snatch (60/40)
25 high plank shoulder taps
max time gym rings support hold

Strength

Wednesday, August 10th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
200m run
8 med ball elbow squeeze and squats
8 med ball good morning
6 long jumps

Strength

Every 45 seconds x 15
high jump x 1 reps
Every minute on the minute x 10
single arm dumbbell push jerk x 5 reps (switch arms each round)

WOD

Workout Format

For time
20 box jump overs (24/20)
20 push-press (35/20)
rest 1 minute
15 burpee box jumps (24/20)
15 double dumbbell snatch (35/20)
rest 1 minute
10 box jumps (30/24)
10 devil presses (35/20)

Strength

Tuesday, August 9th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 push-up to downward dog
12 banded row
kip swing practice for remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:15 minutes on the minute x 6 rounds
bench press x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
band lat pull down x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

As many reps as possible in 12 minutes
8 back squats (205/135)
8 chest to bar pull-ups
15/10 calorie bike

Gymnastics

Monday, August 8th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds prayer stretch
30 second assisted squat hold
10 air squats
Zombie Squat demo
Zombie Squat warm-up/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 rounds
Zombie Squats x 10 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

4 rounds (30 min cap)
bike 1 minute
10 push-ups
row 1 minute
10 toes to bar
shuttle runs 1 minute
10 jump lunges
each round add 30 seconds to each cardio movement and add 5 reps to each gymnastics movement

Strength

Saturday, August 6th, 2022

General Warm-Up

1 rounds
500m row
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
12 band row
5-10 minutes to practice with the sandbag and get a feel for overhead pressing it

WOD

Workout Format

In teams of 3 complete work as you'd like it doens't need to be done in order, only 2 partners can work at a time
200 cal air bike
150 pull-ups
100 deadlifts (205/155)
50 wall walks
25 cleans (205/155)

Strength

Friday, August 5th, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
12 ring rows
2 gym length invicible hurdle step overs
30 seconds alternating forearm to high plank

Strength

30 seconds on / 1 minute off x 4 rounds
overhead barbell hold march
30 seconds on / 1 minute off x 4 rounds
back rack barbell hold march
* similar to strongman yolk training these hold should be heavy. The back rack hold should be heavier than the overhead hold

WOD

Workout Format

For time in pairs split the work (30 minute cap)
1600m bike
160 air squats
1600m run
160 push-ups
1600m row
160 sit-ups

Strength

Thursday, August 4th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
20 Cross band monster walk steps
10 push-ups
6 inchworms to downward dog
Double under practice in remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:45 minutes on the minute x 5 rounds
bench press x 6 reps building weight each set
Every 1:15 minutes on the minute x 3 rounds
Barbell row x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max

WOD

Workout Format

As many rounds as possible in 12 minutes
400m run
20 front squats
20 shoulder to overhead
(95/65)

Strength

Wednesday, August 3rd, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
1 minute bike or row
8 med ball squats
6 long jumps
12 ring rows
Wall sit 30 seconds or time remaining
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every minute on the minute x 7
back squats x 2 reps build weight
Every minute on the minute x 7
box jumps x 2 reps build height
* perform the back squats explosively, we aren't looking to get a new 2 RM but to prime the legs for box jumps.

WOD

Workout Format

As many rounds as possible in 20 minutes in a weighted vest (20/10)
5 pull-ups
10 push-ups
15 air squats
*This is a classic funtional fitness workout with a little spice

Strength

Tuesday, August 2nd, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
8 push-up to downward dog
12 band good mornings
12 banded row
Hanging L sit for remaining time

Strength

Every 1:15 minutes on the minute x 6 rounds
Strict overhead press x 5 reps building weight each set
Every 1:15 minutes on the minute x 6 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 the weight will feel very heavy

WOD

Workout Format

5 rounds (15 min cap)
500m Row
15 DB push press (50/35)

Strength

Saturday, July 30th, 2022

General Warm-Up

1 rounds
500m row
1 minute assisted squat hold
10 push-ups to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice with the sandbag and get a feel for overhead pressing it

Strength

In pairs split work
30 sandbag clean and jerks (100/50)
30 sandbag squats
30 sandbag deadlifts
30 burpees over sandbag
*make sure the weight feels tough, don't be afraid to go rep for rep with your

Strength

Friday, July 29th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
30 second skipping
30 second assisted squat hold
30 second prayer stretch
Remaining time alternating turkish get ups

Strength

Every minute on the minute x 6 minutes
3 gym length sandbag front carry / add 1 gym length each minute
Every minute on the minute x 6 minutes
odd minute russian twists
even minute supermans

WOD

Workout Format

Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
max reps overhead squat shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps thrusters shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps front squats shared (135/95)
*share the reps of barbell workout however you'd like

Strength

Thursday, July 28th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
15 band deadlifts
15 band rows
15 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:45 minutes on the minute 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 the weight will creep close to your 5 rep max

WOD

Workout Format

4 rounds (18 min cap)
18 DB burpees (50/35)
25 wall ball thrusters (20/14)