WODs | Raise the Bar Fitness

Strength

Monday, December 20th, 2021

General Warm-Up

Double Under Practice- 2 minutes
Then 3 minutes AMRAP
8 MB Deadlifts
8 MB Thrusters
8 Up Downs
Then
Single Leg RDL
3 x 10 ES

Strength

Deadlifts
7-5-3-5-3-3-5-7
Rolling Clock of 2:30

WOD

Workout Format

Smooth Criminal
AMRAP 15
30 Double Unders
15 Wallballs (20/14)
9 Deadlifts (245/165)

Strength

Friday, December 17th, 2021

Strength

Overhead Squats
Triples

WOD

Workout Format

Buy In 800 meter Row/Bike
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
Cash Out 800 meter Row/Bike

Strength

Thursday, December 16th, 2021

Strength

10 minute EMOM
4 - 6 Push Ups
Tempo 1.2.1.2

WOD

Workout Format

4 Rounds
20 Lunges
10 Burpee Box Jumps
10 T2B

Strength

Wednesday, December 15th, 2021

General Warm-Up

Posture Reset

Strength

Front Squat - 25 minutes
Tough Triple

WOD

Workout Format

3 x 4 min AMRAP
2 minutes rest
AMRAP 1
10 Cals
3 Cleans
AMRAP 2
8 Cals
4 Cleans
AMRAP 3
6 Cals
5 Cleans
AMRAP 4
4 Cals
6 Cleans

Strength

Tuesday, December 14th, 2021

General Warm-Up

4 Rounds
Active Hang 30
Side Plank 30 ES
Banded Goodmornings
MB Thrusters
Broad Jumps

Strength

Heavy Deadlift - 30 minutes
Heavy 3 rep Max

WOD

Workout Format

12 minute AMRAP
1 k Row
45 Thrusters (45/35)
30 Burpee Pull Ups (or to target)
30 second V Sit (or deadbug)

Strength

Monday, December 13th, 2021

General Warm-Up

Double Under Practice
Banded Good Morning
BandedBent Over Row
MB Thruster
Up Downs
4 Rounds
Then Active Hang 30 seconds
Mountain Climbers x 30

Strength

Supported Bent Over Row
Single Arm with Bench
4 x 8 working set
Super Set
Goodmorning Stance
SA Banded Pull
4x10

WOD

Workout Format

12 min AMRAP
5 cal Sprint
9 Wall Balls (20/14)
21 Double Unders (1 minute DU practice)
9 Pull Ups (or Ring Rows)

Strength

Friday, December 10th, 2021

General Warm-Up

3 Rounds
5 Bootstrappers
7 Romanian Deadlifts
10 V Crunch
:30 second DU Practice

Strength

Sumo Deadlifts
7-5-3-7-5-3

WOD

Workout Format

THE INFERNO
For Time
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)
75 Double Unders
35 Air Squats
20 Deadlifts (185/135)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)

Strength

Thursday, December 9th, 2021

General Warm-Up

2 sets
8 PVC Pass Through + Lunge
8 Push Up to Pike
8 Cat Cow
8 Deadbugs
8 Side Plank Hip Abductions
8 Bird Dog
Into
2 Sets
8 PVC OHS
8 Up Down
8 Bent Rows

Strength

Overhead Squats for Load
4 sets of 5
Tempo 3111
Rolling Clock 2:30

WOD

Workout Format

3 Rounds for Time
20 Alternating DB Hang Snatch (50/35)
15 Pull Ups
20 Alternating DB OH Lunges
*Switch Hand after 10 reps
Lunges Alternate legs each rep
*Sprint*

Strength

Wednesday, December 8th, 2021

General Warm-Up

30 Single Skips
10 DB/Plate Bent Over T,Y,I
10 Slam Ball Deadlift
10 Single + Single+ High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single +Single+ Double
10 BB Elbow Punches
10 BB OH Press
10 SlamBall G2OH
:30 DU Practice

Strength

Push Press + Push Jerk
4 x 2/2
Rolling Clock 2:30

WOD

Workout Format

50 Double Unders
27 Shoulder to OH (65/45)
15 Slam Balls
Rest 1 minute
50 Double Unders
21 Shoulder to Overhead (95/65)
15 Slam Balls
Rest 1 minute
50 Double Unders
18 Shoulder to Overhead (115/75)
15 Slam Balls

Strength

Tuesday, December 7th, 2021

Strength

Squats with Pause
6 sets of HEAVY 3
Rolling 2:30

WOD

Workout Format

50 Cals
10 One Arm KBS (50/35)
10 Burpee Box Jump Over
40 Cals
20 One Arm KBS
10 Burpee Box Jumps Over
30 Cals
30 One Arm KBS
10 Burpee Box Jumps Overs
20 Cals
40 One Arm KBS
10 Burpee Box Jump Over
10 Cals
50 One Arm KBS
10 Burpee Box Jump Overs

Strength

Monday, December 6th, 2021

General Warm-Up

3 Sets
5 Inch Worm + Push Ups
5 Up Downs
:30 MB Forearm hold
Then
2 Sets
10 Med Ball Thrusters
10 MB Squat + Press Outs

Strength

EMOM 20 Minutes
ODD: 5 Bench Press (65% of 1RM)
EVEN: 8 Hand Release Push Ups

WOD

Workout Format

Partner WOD
20:00 EMOM
5 thrusters (95/65)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute

Strength

Friday, December 3rd, 2021

Strength

Deadlifts
Sets of 3
Heavy
SUPERSET w/
Glute Bridges

WOD

Workout Format

GAME DAY

Strength

Thursday, December 2nd, 2021

General Warm-Up

AMRAP 7
2 sets
10 Up-Downs
10 Air Squats
10 Scap Push Ups
10 Scap Pull Ups
5 InchWorms + Push Ups

Strength

Weighted Push UPs
Triples-
10 minutes to build

WOD

Workout Format

AMRAP 25
15/12 Cals
15 Hand Release Push UPs (HSPU)
15/12 Cals
15 Toes to Bar
15 Box Step Ups

Strength

Wednesday, December 1st, 2021

Strength

Back Pause Squat 5x5
For Load - build each round
Rolling Clock of 2:30

WOD

Workout Format

AMRAP 12
10 Front Squats @75% of final weight used*
50 Double Unders
Barbell from the floor

Strength

Tuesday, November 30th, 2021

General Warm-Up

EMOM 9 minutes
Min 1- 50 Groiner and Twist
Min 2- 50 Up Down and Air Squat
Min 3- 20 DB KB Deadlift + 20 Slam Ball Over Head Press

WOD

Workout Format

3 Rounds of:
1:00 Burpees
1:00 DB/KB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
Immediately Into...
AMRAP 5 minutes
10 Hand Release Push Ups
15 Slam Balls
20 Air Squats
-Rest 1 minute between rounds
Pick Up where you left off
Score is amount of AMRAP- rounds

General

Monday, November 29th, 2021

General Warm-Up

Scapula Pull Ups
Scapula Push Ups
Paloff Hold

WOD

Workout Format

EMOM 10 (45/15)
ODD: Ring Rows/Pull Ups
EVEN: Burpees
Rest 2 minutes
EMOM 10
Odd: Philly Press
Even: Double Unders
2 mins Rest
EMOM 10
Odd: Jumping Lunges
Even: ManMakers
2 Mins Rest
EMOM 10
Odd: Med Ball Cleans
Even: Ring Rows/ Pull Ups

Strength

Thursday, November 25th, 2021

General Warm-Up

Active Hang
Side Planks
Skill:
Wall Flips/Wall Walks

Strength

5 Rounds
3 minutes Work/1 minute Rest
10 Push Press
25 Double Unders
Max Pull Ups (Ring Rows/ Deficit Pull Ups/Ring Pull Ups)

WOD

Workout Format

21-15-9
Wall Balls (20/14)
Leg Raises
Cals

Strength

Wednesday, November 24th, 2021

Strength

Posture Reset
Palloff Holds
Glute Bridges
Skill: Over Head Squat
Sets of 3 for 10 minutes

WOD

Workout Format

AMRAP 5:
Buy in 50 DU
18 Burpees
12 FS (115/75)
* 5 Minutes rest
AMRAP 5:
Buy in 50 DU
15 Burpee
9 Squat Clean (115/75)
* 5 Minutes rest
AMRAP 5:
Buy in 50 DU
12 Burpees
6 Thrusters (115/75)

Strength

Tuesday, November 23rd, 2021

Strength

Chest Primers- MB
Skill Work
Turkish Get Ups
10 minutes- build if possible

WOD

Workout Format

30 minute AMRAP
10ea single arm bench press
10 Hand Release Push Ups
30 abs*
10 Arnold press
10 Hand Release Push Ups
30 abs*
10 Tricep Dips
10 Hand Release Push Ups
30 abs*
*1st round = straight leg sit ups
2nd round = alternating v-ups
3rd round = knee tucks
4th round = heel touches
if you get to round 5, start back at the top

Strength

Monday, November 22nd, 2021

Strength

A) SIngle Leg Deadlifts
3 sets of 10 each side
B) Romanian Deadlifts
3 sets of 12
B) Glute Bridges
Sets of 10- 2 second pause
C) Side Planks

WOD

Workout Format

For Time
1000 meter Row
15 Deadlifts (225/155)
30 DB Single Front Rack Lunges (50/35)
45 Sit Ups
15 Deadlifts
30 DB Front Single Rack Lunges