WODs | Raise the Bar Fitness

Strength

Wednesday, July 27th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
1 minute bike or row
8 med ball squats
8 med ball push press
5 push-up to downward dog
double under practice in time remaining
back squat demo
box squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:30 minutes on the minutes x 6 rounds
box squat x 3 reps build each set
Every 1:30 minutes on the minutes x 6 rounds
back rack squat jumps x 3 reps

Strength

Tuesday, July 26th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 med ball deadlifts
6 push-up to downward dog
1 minute farmer hold
plank hold remaining time

Strength

Every minute on the minute x 10 rounds
3-5 pull-ups
*Add or reduce resistance to achieve the proper challenge at the desired rep range.

WOD

Workout Format

For time (16 min cap)
50 cal row
50 devil press (40/25)
400m run

Strength

Monday, July 25th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
toe raise to calf raise rocks x 15
high knees x 16
butt kicks x 16
med ball overhead press x 10
inch worms no stand up x 6
plank hold remaining time
sumo deadlift demo/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 rounds
12 sumo deadlifts (build weight as needed)

WOD

Workout Format

For time in a weighted vest (20/10) (30 min cap)
1000m run before and after
10 rounds
10 push-ups
15 sit-ups

Strength

Saturday, July 23rd, 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 and warm-up to the working weight for the barbell movments in the wod

WOD

Workout Format

In Pairs- Split the work
4 rounds
10 front squats (175/125)
30 pull-ups
10 deadlifts (175/125)
30 toes to bar
10 jerks (175/125)
30 push-ups

Strength

Friday, July 22nd, 2022

General Warm-Up

4 rounds
400m row
30 seconds med ball elbow hold
10 DB bent over row to bent over Y raise
5-10 minutes of PVC overhead press technique lesson and warm-up sets

Strength

Every 1:30 on the minute x 4 rounds
Overhead press x 12 reps
Every 1:30 on the minute x 4 rounds
Ring rows x 20 reps

WOD

Workout Format

4 rounds (18 min cap)
20 DB lunges (40/25)
20 cal row (40/25)
20 DB Push-press (40/25)

Strength

Thursday, July 21st, 2022

General Warm-Up

4 rounds
200m run
10 MB crush squat
10 MB push press
50m farmer carry
5-10 minutes of PVC back squat technique lesson and warm-up sets

Strength

Every 1:45 minutes on the minute x 5 rounds
Back squats 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
8 deadlifts (225/95)
15 box jump step downs

Strength

Wednesday, July 20th, 2022

General Warm-Up

Every 4 minutes on the minute x 3 rounds
1 minute cardio of choice
10 med ball squats
10 med ball deadlifts
6 med ball cleans
hollow hold to failure rest remainder of minute
5-10 minute thruster progression and technique lesson

Strength

Every 1:30 minutes on the minutes x 10 rounds
Box jump x 3 reps build each set
Every 1:30 minutes on the minute x 4 rounds
KB Swings x 8 reps

WOD

Workout Format

3 rounds (8 min cap)
15 thrusters (95/65)
15 toes to bar

Strength

Tuesday, July 19th, 2022

General Warm-Up

4 rounds
200m run
10 MB deadlifts
10 MB push press
50m farmer carry
5-10 minutes of PVC deadlift technique lesson and warm-up sets

Strength

Every 1:45 minutes on the minute x 5 rounds
Deadlifts x 7 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

As many rounds as possible in 12 minutes
12 power snatchs (95/65)
30 double unders

Strength

Monday, July 18th, 2022

General Warm-Up

Every 3 minutes on the minute x 4
12 band good morning
12 band row
12 air squats
10 push-ups
double under practice remaining time

Strength

Every 1:30 on the minute x 4 rounds
Dumbbell bench press x 12 reps
Every 1:30 on the minute x 4 rounds
Bent over dumbbell row x 12 reps

WOD

Workout Format

For time (30 min cap)
50/40 cal bike buy in
10 rounds
10 wall balls (20/14)
10 KB swings (50/35)
50/40 cal bike cash out

General

Saturday, July 16th, 2022

General Warm-Up

400m run
2 rounds
12 sweeper stretch
12 dynamic squat stretch
12 high plank to downward dog
2 rounds
12 med ball muslce clean squats
12 med ball cleans
12 med ball rows

WOD

Workout Format

In pairs split reps
3 rounds
40 squat cleans (95/65)
40 pull-ups
800m run

Strength

Friday, July 15th, 2022

General Warm-Up

Warm-up (15 minutes)
Every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees

Strength

Every minute on the minute x rounds
Chin-ups x max reps
Every minute on the minute x rounds
Ring dips x max reps
*Two very challenging bodyweight movements, depending on your level you should scale these. Avoid scaling the ring dips to bench dips, instead try foot assisted ring dips or plyo box dips

WOD

Workout Format

For Time (remaining time in class cap)
2 rounds
50 wall balls
50 sit-ups
50 DB snatches

Strength

Thursday, July 14th, 2022

General Warm-Up

Warm-up (22 minutes)
3 rounds
200m run
10 squats
6 inchworm to push-up
20 sec hollow hold
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps

Strength

Every 1:45 minutes on the minute x 5 rounds
back squat 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 6 rep max

WOD

Workout Format

3 rounds (18 min cap)
400m run
5 sandbag shoulder to overhead (100/50)
20 sand bag squats (100/50)

Strength

Wednesday, July 13th, 2022

General Warm-Up

Warm-up (15 minutes)
12 minutes as many quality reps as possible
6 sampson stretch per side
6 rotating lunges per side
6 inch worms
12 KB swings
12 ring rows
5-10 minutes pvc deadlft demo, progression, and form check

Strength

Every 1:15 minutes on the minutes x 10 rounds
barbell row x 3 reps building.
Every 2 minutes on the minute x 4 rounds
banded chops x 10 per side

WOD

Workout Format

3 rounds (8 minute cap)
10 deadlifts (205/135)
10 burpees over bar

Strength

Tuesday, July 12th, 2022

General Warm-Up

Warm-up (14 minutes)
Every 3 minutes on the minute x 3 rounds
1 minute bike, row, or skip
8 med ball overhead press
8 med ball press out
15 band pull down
sandbag hold remaining time

Strength

Every 1:30 on the minute x 4 rounds
bench press x 8 reps (build to heavy 8)
Every 1:15 on the minute x 4 rounds
bench press x 5 reps (all sets done with your final set of 8 weight)
*during the first wave of bench press aggressively build weight, push yourself as close to your 8 rep max as you can

WOD

Workout Format

15 minute EMOM
1-4) 25 double unders & max muscle-ups in remaining time
5) rest
6-9) 25 double unders & max chest to bar in remaining time
10) rest
11-15) 25 double unders & max pull-ups in remaining time
*if you need to increase the difficulty add a weighted vest. decrease difficulty by doing jumping pull-ups variations or heel assisted variations

Strength

Monday, July 11th, 2022

General Warm-Up

Warm-up (15 minutes)
3 rounds
75 single unders
10 band deadlifts
10 band overhead press
10 band pull aparts
30 sec hollow hold

Strength

Every minute on the minute x 4 rounds
25 DB glute bridge
Every 1:30 on the minute x 4 rounds
banded leg abduction x 15 per side
Every 1:30 on the minute x 4 rounds
band hip flexion x 15 per side

WOD

Workout Format

EMOM x remaining time in class
Repeat until done
1) 4 gym length farmer carry
2) Max cal bike/ski/row
3) rest
*to keep the workout fun you can switch aerobic modality as you wish

Strength

Saturday, July 9th, 2022

General Warm-Up

200m run
2 rounds
12 sweeper stretch
10 dynamic squat stretch
12 PVC dislocates
2 rounds
12 med ball squats
12 med ball cleans
12 med ball deadlifts

WOD

Workout Format

In a team of 4 (run together split reps as you'd like)
400m run
100 overhead squats (95/65)
400m run
100 hang cleans (95/65)
400m run
100 front squats (135/95)
400m run
100 deadlifts (135/95)

Strength

Friday, July 8th, 2022

General Warm-Up

Warm-up (15 minutes)
10 minutes as many quality reps as possible
10 kettlebell core bracers
12 bear crawl rocks
6 inchworms to toe touch
10 kettlebell deadlifts
10 kettlebell swings

Strength

Every minute on the minute x 6 minutes
3 gym length farmers carry / add 1 gym length each minute
every minute on the minute x 6 minutes
odd minute right side plank max hold
even minute left side plank max hold

WOD

Workout Format

For Time (remaining time in class cap)
8 rounds (4 rounds each)
Partner A
12 dumbbell deadlifts (40/25)
9 dumbbell hang power cleans (40/25)
6 dumbbell push jerk (40/25)
Partner B
hang while partner A works / you drop partner A stops
*this is going to make your arms feel like jello, don't worry about breaking up the hang, do your best.

Strength

Thursday, July 7th, 2022

General Warm-Up

Every minute on the minute x 10 rounds
Every odd minute: skipping
minute 2) sweeper stretch
minute 4) hollow body hold
minute 6) penguin jumps
minute 8) inchworms with push-up
minute 10) double under attempts
PVC push press demo and form check

Strength

Every 1:15 on the minute x 5 rounds
push-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 the weight will feel very heavy.

WOD

Workout Format

5 rounds for time (12 minute time cap)
75 double unders
10 overhead KB swings (50/35)
*Overhead KB swings are ment to be fast and powerful. The skipping shouldn't take longer than 1 minute at the start, switch to 115 singles, 75 single/doubles, 50 double attempts, or 75 penguine jumps.
This is a redo workout see if you can best your previous time or do a harder scale!

Strength

Wednesday, July 6th, 2022

General Warm-Up

3 rounds
1 minute bike or row
10 med ball deadlifts
8 med ball squat cleans
6 inchworm to push-up
PVC deadlift demo and form check (5 minutes)

Strength

Every 1:30 minutes on the minutes x 5 rounds
Dynamic effort deadlifsts x 8 reps
every minute on the minute x 4 rounds
kettlebell swings x 4 reps
*the deadlifts should be light explode off the ground to your standing position and lower back to the floor with control. The kettlebell swings should be heavy.

WOD

Workout Format

4 rounds (8 minute cap)
3 wall walks
4 push press (135/96)
5 burpees over bar
-into-
2 recover walk/jog laps

Strength

Tuesday, July 5th, 2022

General Warm-Up

warm-up (14 minutes)
every 3 minutes on the minute x 3 rounds
1 minute bike or row
8 med ball deadlifts
8 med ball squat cleans
5 push-up to downward dog
plank hold remaining time

Strength

Every minute on the minute x 10 rounds
weighted pull-up x 3-5 reps (build wieght as needed)

WOD

Workout Format

12 minutes
50/45 cal bike buy in
into
as many rounds as possible
6 sandbag over the shoulder (100/50)
6 sandbag deadlift
1, 50m sandbag carry (gym door to closest corner of storage build by the fence and back.)
*scale the calories on the bike so you can push yourself to aim for 4 minutes or less to finish. Scale the weight as needed for the sandbag.