WODs | Raise the Bar Fitness

Strength

Monday, March 14th, 2022

Strength

Front Squats
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) AMRAP x 95%

WOD

Workout Format

Rounds for Time
9 Box Jumps
15 Lunges
21 KBS

Strength

Friday, March 11th, 2022

Strength

Push Press
1) 5 reps @ 75%
2) 5 reps @ 80%
3) AMRAP @ 85%

WOD

Workout Format

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Women 45 lb, then 55 lb, then 65 lb
Men 65 lb, then 85 lb, then 105 lb
Time cap: 12 minutes

Strength

Thursday, March 10th, 2022

Strength

Deadlift
1) 3 x 70%
2) 3 x 80%
3) AMRAP x 90%

WOD

Workout Format

10 Rounds
10 Cal Bike
10 Push Press
30 DU - penguins- 30 DU practice

Strength

Wednesday, March 9th, 2022

Strength

Bench Press
1) 3 x 70%
2) 3 x 80%
3) AMRAP 90%

WOD

Workout Format

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Cals
Push Ups
T2B

Strength

Tuesday, March 8th, 2022

Strength

Cleans
5 sets of 3 reps @ 70% (or add 5-10 lbs from last weeks numbers)
EMOM x 6
OH Squats 3 second tempo down, 3 second hold at the bottom x 2

WOD

Workout Format

AMRAP
5 Strict Pull Ups
10 Alternating DB Snatches (50/35)
15 Lateral DB Burpees

Strength

Monday, March 7th, 2022

Strength

1) 3 x 70%
2) 3 x 80%
3) AMRAP 90%
EMOM
Glute Bridge x 12
EMOM
Bulgarian Split Squat- single DB 6 ES

WOD

Workout Format

Ascending Ladder 3-6-9-12...
Single Arm OH DB Lunges
Box Jumps
Sit Ups
At the end of each round- 25 Double Unders (or 30 seconds DU practice)

Strength

Friday, March 4th, 2022

Strength

Push Press
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%

WOD

Workout Format

Crossfit Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Burpees over bar
Scaled
135/95
Step Overs

Strength

Thursday, March 3rd, 2022

Strength

Deadlifts
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%

WOD

Workout Format

16 minutes; Death By Cals - starting with 6 cals
Even: Cals (+2 cals every even minute) 6, 8, 10, 12, 14, etc.
Odd: 40 seconds of plank
On failure, start over at 6 cals.

Strength

Wednesday, March 2nd, 2022

Strength

BB Bench Press
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%
EMOMx 3
Tricep Push Ups
EMOM
Ring Rows

WOD

Workout Format

AMRAP 15
5 Push Ups
10 MB Thrusters
15 Sit Ups

Strength

Tuesday, March 1st, 2022

Strength

Cleans
1) 5 Reps @ 50%
2) 5 Reps @ 60%
3) 3 Reps @ 70%
4) 3 Reps @ 80%
5) AMRAP @ 85%
EMO1:5M x 5 sets
1 Pausing Overhead Squat - with tempo
Pause 10 seconds at the bottom

WOD

Workout Format

21-15-9
Overhead Squats (95/65)
Toes to Barbell
Directly into:
15-12-9
Thrusters (95/65)
Bent Over Row

Strength

Monday, February 28th, 2022

Strength

Front Squats
1) 5 Reps @ 50%
2) 5 Reps @ 60%
3) 3 Reps @ 70%
4) 3 Reps @ 80%
5) AMRAP @ 85%

WOD

Workout Format

4 Rounds
MIN 1 - 60 Double Unders
MIN 2 - 20 Lunges
MIN 3 - 24 Air Squats
MIN 4 - :50 Single Arm KB Front Rack Hold (switch half way)
MIN 5 - 12 KB RDL (heavy)

Strength

Friday, February 25th, 2022

Strength

Military Press
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

WOD

Workout Format

CROSSFIT OPEN 22.1
15 min AMRAP
3 Wall walks
12 DB snatch
15 Box jump overs

Strength

Thursday, February 24th, 2022

Strength

Deadlifts
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

WOD

Workout Format

21-15-9
Push Press (95/65)
Toes to Bar
Immediately into:
9-15-21
Burpees
Lunges (L+R=1)

Strength

Wednesday, February 23rd, 2022

Strength

Bench Press
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP 95%

WOD

Workout Format

4 Rounds for TIme
10 Wall Balls (20/14)
15 Burpees
20 KBS (53/35)
25 Double Unders

Strength

Tuesday, February 22nd, 2022

Strength

Pendlay Row
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

WOD

Workout Format

Buy In
20 Cals
Then:
10 Rounds
5 Pull Ups
10 Push Ups
15 Squats

Strength

Friday, February 18th, 2022

Strength

Military Press
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Strength

Snatch Grip OHP 3 x 10
Snatch Grip Bent Over Row 3 x 10

WOD

Workout Format

AMRAP
10 Man Makers
20 DB Deadlifts
30 DB Snatches
40 Single Arm OH Lunges
50 DB Swings
Use one set of DB throughout- Athlete's choice for weight - choose wisely ;)

Strength

Thursday, February 17th, 2022

Strength

Deadlift
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Strength

Barbell Hip Thrust 3 x 15
Paused Front Squats 3 x 8

WOD

Workout Format

21-15-9
Cals
Thrusters (45/35)
Med Ball Cleans (20/14)
Wall Balls (20/14)
Burpees

Strength

Wednesday, February 16th, 2022

Strength

Bench Press
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Strength

DB Bench Press 3 x 12
Single Arm DB Row 3 x 12

WOD

Workout Format

40-30-20-10
Lunges
Mountain Climbers
Knee Raises
Plank Shoulder Taps

Strength

Tuesday, February 15th, 2022

Strength

Pendlay Row
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Strength

Pull Ups - strict 3 x 12
Standing DB Strict Press 3 x 12

WOD

Workout Format

10 cals
3 Rds
20 Situps
10 Burpees
5 Squat Cleans 135/95
10 Cals
2 Rds
20 Situps
10 Burpees
5 Squat Cleans 155/105
10 Cals
20 Situps
10 Burpees
5 Squat Cleans 185/135

Strength

Monday, February 14th, 2022

General Warm-Up

Double under practice
Plate Squat
OH Plate Lunge
Plate Hop
Glute Bridge

Strength

Front Squat
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Strength

Goblet Squat 3 x 12
TRX Hamstring Curl 3 x 15

WOD

Workout Format

AMRAP 10
6-8-10-12-14-16-18…
DB Hang Clean & Jerks 50/35
Box Jumps
*25 DU’s after each round
DU’s don’t count for reps