WODs | Raise the Bar Fitness

Strength

Wednesday, June 8th, 2022

Strength

Bench

WOD

Workout Format

3 Rounds
12/8 Cals
30 Dubs
30 KBS
10 DB Strict Press
then 1500 meter Row or 2.5 mile bike

Strength

Tuesday, June 7th, 2022

Strength

Landmine Row
E1.5MOM x 5
Sets of 8
Then EMOM x 3
DB Row

WOD

Workout Format

3 Rounds
15 Thrusters
15 Burpee over Bar
600 meter Run

Strength

Monday, June 6th, 2022

Strength

:40 Active Hang
Plank 1:00
x 3
800 meter run
EMOM x 6
ODD)
Single leg hip extension
EVEN)
Lateral Band Walk
Then:
Back Squats
Build to a heavy set of 8
followed immediately by 10 jumping Squats
E3MOM x 5

WOD

Workout Format

AMRAP:
Max Calorie Bike
Every 3 Minutes (Starting at 0:00):
5 Box Jumps (24/20)
10 Burpees
15 Sit Ups

General

Friday, June 3rd, 2022

WOD

Workout Format

Partner I Go- You Go
100 Double Unders
50 Shoulder to OH (65/45)
30 Slam Balls
Rest 1 minute
100 Double Unders
40 Shoulder to OH (95/65)
30 Slam Balls
Rest 1 minute
100 Double Unders
30 Shoulder to OH (115/75)
30 Slam Balls

Strength

Thursday, June 2nd, 2022

Strength

Sumo Deadlifts

WOD

Workout Format

Accumulate 100 Wall Balls
2 minutes work- 1 minute rest
6 Deadlifts (225/155)
12 Alternating V-Ups
Max Wall Balls

Strength

Wednesday, June 1st, 2022

Strength

Bench Press
Build to a heavy 8
*Pause for 2 seconds on chest

WOD

Workout Format

3 Rounds
1:00 10/8 Cals
1:00 DB Farmer Hold
1:00 Plank Toe Touches
1:00 Sand Bag Hold
Immediately Into
AMRAP 5 minutes
10 Hand Release Push Ups
15 KBS
20 Air Squats
30 second rest

Strength

Tuesday, May 31st, 2022

Strength

Landmine Row
E3MOM x 5
Build to a heavy 8

WOD

Workout Format

15-12-9-6
T2B
100 meter Run
20-16-12-8
Lunges
100 meter Run
5-4-3-2
Wall Walk
100 meter Run

Strength

Monday, May 30th, 2022

Strength

Front Squats
E3MOM x 5
Build to a heavy 8- 2 second pause at the bottom

WOD

Workout Format

7 Rounds for Time
7 Thrusters
7 Bar Facing Burpees
7 C2B Pull Ups (with scaling options)
95/65

General

Friday, May 27th, 2022

WOD

Workout Format

You Go - I Go
10 Rounds Each
5 Pull Ups
10 Push Ups
15 Squats
20 Dubs

Strength

Thursday, May 26th, 2022

Strength

Bench Press
E3MOM
Build to a heavy 8
Immediately into
E2MOM
3 x 8
Tricep push ups

WOD

Workout Format

5 Rounds of 3 min for Max Reps:
10 Push Press (115/75)
125 Singles (25 Double Unders)
Max Rep Pull-ups (chest to bar)
REST 1 minute between each round

Strength

Wednesday, May 25th, 2022

Strength

Pendlay Row
E3MOM x 5
Immediately into
3 x8
Pike Push Ups / HSPU

WOD

Workout Format

EMOM 10:
Odd. 3 Wall Walks
Even. 12 Bent Over Rows

Strength

Tuesday, May 24th, 2022

Strength

Front Squats
E3MOM x 5
Work to a heavy 8
Then immediately into
E2MOM
3 x 8
Bulgarian Split Squat (8ES)

WOD

Workout Format

15-12-9 (85/55)
Thrusters
Front Squats
Wall Balls
After every round, row 250 meter

Strength

Friday, May 20th, 2022

Strength

Clean and Jerk for load
E1.5MOM
Build to a heavy single

WOD

Workout Format

AMRAP 1:30
x 8
6 Shuttle Runs
3 Hang Power CLeans (185/125)
Max Calorie Bike

Strength

Thursday, May 19th, 2022

Strength

Deadlifts
E3MOM
Build to a heavy 10 - 2 second pause at the knee
E2MOM
3 x 8

WOD

Workout Format

4 Rounds For Time:
15 DB Overhead Walking Lunge
25 AB-Mat Sit-ups

Strength

Wednesday, May 18th, 2022

General Warm-Up

On a 10:00 Clock
7 AB-Mat Sit-ups
7 Deadlifts (barbell or PVC)
7 Shoulder Presses (barbell or PVC)
7 Skierg Pulls
14 Alternating Knee-to-Elbow in Plank

Strength

Bench Press
E3MOM
Build to a heavy 10 - with a 2 second pause at chest

WOD

Workout Format

AMRAP 10
3 Dumbbell Man Makers (50/35)
30 Double unders

Strength

Tuesday, May 17th, 2022

Strength

Pendlay Row
E3MOM
Build to a heavy set of 10 - Hold at top for 1 second
E2MOM
3 x 8

WOD

Workout Format

21-15-9
Cals
Thrusters
12-9-6
Bar Facing Burpees
T2B
9-6-3
DB Snatches (ES)
Pull Ups

Strength

Monday, May 16th, 2022

Strength

Front Squats
E3MOM
Build to a heavy 10 - with a 3 second pause at the bottom
E2MOM
3 x 8

WOD

Workout Format

AMRAP 15 minutes
15 Burpee Jumping Pull Ups
15 Wall Balls
15/10 Cals

Strength

Friday, May 13th, 2022

Strength

Hang Cleans
E2MOM
Then
200 meter Carry (L)
200 meter Run
200 meter Carry (R)
200 meter Run

WOD

Workout Format

Dirty Thirty
For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 KBS (50/35)
30 Lunges
30 Knee to Elbow
30 Push Press (43/35)
30 DB Cleans (35/25)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Strength

Thursday, May 12th, 2022

Strength

Deadlifts
E3MOM
Build to a heavy 10
Then, using previous weight
E2MOM
3 x 8

WOD

Workout Format

3 min ON – 1 min OFF x 4
20 KB swings (50/35)
20 push ups
Max cal bike

Strength

Wednesday, May 11th, 2022

Strength

Bench Press
E3MOM
Build to a heavy set of 10
Then, using previous weight
3 x 8

WOD

Workout Format

5 Rounds
20 Cals
20 Walls Balls (20/14)
Athletes choice
Run, Bike, Row, Ski-erg, Double Unders
Must alternate each round