WODs | Raise the Bar Fitness

Strength

Tuesday, January 18th, 2022

General Warm-Up

2 Rounds
20 x Jumping lunges
20 x Groiners
20 x Arm crosses
20 x Bootstrappers

Strength

Press and holds, Find any object you can hold with two hands.
(This can be a chair, a backpack, a sack of potatoes, or jug of water.)
5 Sets
10 Object Strict presses + 20 sec hold over head
* Focus on reaching for the sky and keeping your elbows straight

Workout

For Max Reps
2 min of lunges
rest :30secs
2 min of push-ups
rest :30secs
2 min of tuck ups
rest :30secs
2 min of up downs
rest :30 secs
2 min of presses

Strength

Monday, January 17th, 2022

General Warm-Up

3 Rounds
15 Jumping jacks
10 Samson stretches
5 Big arm circles backwards and forwards

Strength/Skill

1 Set of max unbroken push-ups
(If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)
* rest 2 min *
10min EMOM
50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WorkOut

For Time
100 Air squats
75 Sit-ups
50 Chair dips
400m Run (200 high knees)

Strength

Friday, January 14th, 2022

Strength

Military Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Arnold Press
EMO1.5M x3
Gorilla DB Row x12

WOD

Workout Format

Even- 4 Burpee Over Rower
Odd- 4 DB Thrusters 30/20

Strength

Thursday, January 13th, 2022

Strength

Deadlift
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x3
DB Single Leg RDL x 12
EMOM x3
Cyclist Squats x12

WOD

Workout Format

30 Double Unders
Max Active Hang

Strength

Wednesday, January 12th, 2022

Strength

Bench Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Glute Bridge DB Bench Press x 12
EMO1.5M x 3
DB Back Row x 12

WOD

Workout Format

AMRAP 10
5 Power Cleans
10 T2B

Strength

Tuesday, January 11th, 2022

Strength

Pendlay Row
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Chin Ups x 12
EMOM x 3
DB Strict Press x 12

WOD

Workout Format

AMRAP
10 Cal Row
10 Push Ups

Strength

Monday, January 10th, 2022

Strength

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

Strength

EMO2M x 3
Lunges x12 per side
EMO1.5M x 3
Barbell RDL x 12

WOD

Workout Format

AMRAP
10 Box Jumps
15 BB OH Press (45/35)
20 Air Squats

Strength

Friday, January 7th, 2022

Strength

Conventional Deadlift 20 minutes
Heavy 5

WOD

Workout Format

2 minutes work/ 1 minute rest
x 8
4 Thrusters (45/35)
4 Burpee Over Bar

Strength

Thursday, January 6th, 2022

Strength

Bent Over Row
Tough 5
x 5
Rest 30 seconds
Then AMRAP 1 minute at 50%
30 second rest
x 4

WOD

Workout Format

5 Rounds
9 KBS
9 Burpees

Strength

Wednesday, January 5th, 2022

Strength

Back Squats - 20 minutes
Waves of 5

WOD

Workout Format

1:30 minutes work - 1:30 rest
x 8
20 Wall Balls
Row/Bike/DU for remainder of the time

Strength

Tuesday, January 4th, 2022

Strength

Bench Press
Tempo:
5 second hold at the top
5 sets at working weight - approx 75% of 1RP

WOD

Workout Format

3 Rounds
12/8 Cals
30 Double unders (45 seconds of DU practice)
30 KBS
10 DB Strict Press
Then 1500 meter Row/2.5 mile Bike

General

Monday, January 3rd, 2022

WOD

Workout Format

Buy In:
- Push-ups x 3 pause rest sets to failure
- Pull-ups x 3 pause rest set to failure
For time 5 Rounds
10 x Dual DB Hand Power Cleans
15 x Bent Over DB Row
1 min x Air Bike Max Cal Sprint
- Rest 2 Minutes -
10 x Dual DB Hang Power Snatches
15 x DB Strict Press
1 min x Air Bike Max Cal Sprint
- Rest 2 Minutes -

Strength

Friday, December 31st, 2021

WOD

Workout Format

For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders (or 1 min DU practice)
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
DU must be unbroken or athlete starts over

Strength

Thursday, December 30th, 2021

Strength

Deadlifts
7 rep max

WOD

Workout Format

20 minutes on the clock
3 Rounds
18 Cals
20 Burpees
Rest 3 minutes
3 Rounds
18 Cals
20 Wall Balls

Strength

Wednesday, December 29th, 2021

General Warm-Up

3 minutes of DU review and practice

Strength

Squat Cleans
-modify as power if need be
Build to a heavy triple 15 minutes

WOD

Workout Format

4 Rounds
50 Double Unders (or 1 minute of double under practice)
5 Squat Cleans (65% of heaviest lift)
15 Burpees
50 Double Unders
Rest 3 minutes

Strength

Tuesday, December 28th, 2021

General Warm-Up

Side T plank with reach x 20 alternating
Paloff squat to press x 8 ES
Active Hang

Strength

Strict Press
4 x 8
add tempo

WOD

Workout Format

AMRAP 14
16 Push Ups
12 DB Ground to OH- Alternating
8 Pull Ups (scale - bent over row or inverted row)

Strength

Friday, December 24th, 2021

WOD

Workout Format

12 Days of Christmas
1. Bear Complex (95/65)
2. Barbell Rows (95/65)
3. KB Snatch (53/35)
4. Front Squat (95/65) *from the floor
5. Box Jumps (24/20)
6. Mountain Climbers
7. Burpees
8. Thrusters (95/65)
9. KBS (53/35)
10. Push Ups
11. Sit Ups
12. Satan's Bike

Strength

Thursday, December 23rd, 2021

General Warm-Up

Chest Primers
Holds
Then 3 minute AMRAP

Strength

DB Bench Press
4 x 12

WOD

Workout Format

20 minute AMRAP
Partner WOD
10 Push Ups
10 Sit Ups
10 Slam Balls
One partner rows 400 meters while the other bangs out rounds!

Strength

Wednesday, December 22nd, 2021

Strength

Front Squat
7-7-5-5-5-3-3-3
Rolling Clock of 2:30

WOD

Workout Format

5 x EMO3M
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round

Strength

Tuesday, December 21st, 2021

General Warm-Up

Posture Reset
Banded Pull Apart
Left Farmer Carry
Banded Pull Apart
Right Farmer Carry
Bent Over Banded Pulls

Strength

Landmine Row
Then Bro Sesh Super Set
Lateral Raise
Tricep Dip/Extension/banded
Bicep Curl

WOD

Workout Format

3 x 4:30 AMRAP - 2:30 Rest
Round 1
40 Lunges
20 Burpees
Max Pull Ups / Ring Rows
Round 2
20 Burpees
10 Pull Ups
Max Lunges
Round 3
10 Pull Ups
40 Lunges
Max Burpees