WODs | Raise the Bar Fitness

Strength

Friday, November 19th, 2021

Strength

Posture Reset
5 Rounds for time
10 Band Pull Aparts
50 meter Left Arm Suitcase Carry (50/35)
10 Band Pull Aparts
50 meter Right Arm Suitcase Carry (50/35)
Hang Squat Clean - 10 min to get to a heavy 2 rep

WOD

Workout Format

7 min AMRAP
1 Clean
2 Front Squat
3 Thrusters (136/95)
Rest 4 minutes
7 minute AMRAP
10 Cals
45 second Plank

Strength

Thursday, November 18th, 2021

Strength

Deadlift
Sets of 6 till Failure

WOD

Workout Format

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of: (53/35)
30 second Left-Arm Kettlebell Swings
30 second Right-Arm Kettlebell Swings
30 second Left-Arm Kettlebell Snatches
30 second Right-Arm Kettlebell Snatches
30 second Left-Arm Kettlebell Overhead Reverse Lunges
30 second Right-Arm Kettlebell Overhead Reverse Lunges
Then, from 18:00-20:00, AMRAP of:
Push-Ups

Strength

Wednesday, November 17th, 2021

Strength

Bent Over Row

WOD

Workout Format

800 meter Cash In
Annie Meets Grace
50-40-30-20-10
Double unders
Sit Ups
End each round with
6 Clean and Jerks 135/95
Buy Out 800 meters Row

Strength

Tuesday, November 16th, 2021

Strength

A. Back Squat
On the Minute x 12 (3 Rounds)
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

WOD

Workout Format

For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Toes to Bar

General

Monday, November 15th, 2021

WOD

Workout Format

EMOM 10
ODD: Single Arm Bench x 8 ES
EVEN: Tricep Push Ups x 10
Rest 2 minutes
EMOM 10
Odd: 35 Double Unders
Even: 15 Box Jump
2 mins Rest
EMOM 10
Odd: 12/9 Cals
Even: 15 Burpees
2 Mins Rest
EMOM 10
Odd: 10 HR Push Ups
Even: 15 Wall Balls

Strength

Friday, November 12th, 2021

Strength

Front Squats
2 warm up sets
5 x 5 - same weight
Last set do AMRAP

WOD

Workout Format

4 x 3 minute AMRAP - 1 minute Rest
3 Burpees
6 Deadlifts
9 Front Squats

Strength

Wednesday, November 10th, 2021

Strength

Push Press
Warm Up for 3 sets then
5 x 5 - same weight
Last set of 5 - AMRAP

WOD

Workout Format

5 Rounds for Time
10 Alt DB Snatch
20 Single Arm OH Lunges
400 meter Row/Bike
50 Squats

Strength

Tuesday, November 9th, 2021

Strength

Deadlifts
3 Warm up Sets
5 x 5 - same weight
Last set AMRAP

WOD

Workout Format

10 Burpee Box Jump Overs
20 Cal Row
30 Hanging Leg Raises
40 Wall Balls
50 Double Unders
40 Wall Balls
30 Hanging Leg Raises
20 Cal Row
10 Burpee Box Jump Overs

Strength

Monday, November 8th, 2021

Strength

EMOM - 14 minutes
Odd - Pull Ups
Even - DB Bent Over Row

WOD

Workout Format

4 Rounds of 1 minute - 30 seconds Rest
1 - Bike for Cals
2 - Farmer Hold
3 - Push Ups
4 - KBS (53/35)

Strength

Friday, November 5th, 2021

Strength

Clean Practice - 15 minutes

WOD

Workout Format

PARTNER WOD I GO U GO!
30-20-10
Toes to Bar
KBS (53/35)
30-20-10
Hang Power Clean (105/75)
Burpees
30-20-10
Goblet Squats (53/35)
OH Single Arm Lunge (53/35)

Strength

Thursday, November 4th, 2021

Strength

Close Grip Bench Press
5 x 8
S/S
6-10 Hand Release Push Ups
Farmer Carry 200 meter

WOD

Workout Format

400 meter Run/Row
Then:
4 Rounds of:
6 Thrusters (135/95)
6 Bar Facing Burpees
Then 400 meter Run

Strength

Wednesday, November 3rd, 2021

Strength

Deadlift
Build to a heavy 3
12-9-6-3-3

WOD

Workout Format

3 Rounds for Time
400 meter Row
12 Deadlifts
21 Box Jumps

Strength

Tuesday, November 2nd, 2021

General Warm-Up

Breath Work- 10-15 breaths
3 Rounds
10 MB Cleans
10 MB Thruster
3 Rounds
30 Second MB Forearm Hold
4-8 Hand release Push Ups
3 Rounds 45/15
Scapula Pull Ups
Arch

Strength

Super Set
Half Kneeling DB OH Press
4 x 8 ES
Behind the Neck Press- Snatch Grip
4 x 8
Bent Over DB Row
4 x 8

WOD

Workout Format

Every Minute on the Minute - 16 Minutes (4 Rounds)
1st Minute - 10 Burpees
2nd Minute - 7 Wall Ball + 7 Pull-ups (10 Ring Rows)
3rd Minute - 10/7 Calorie Bike
4th Minute - 10 Clean and Press (95/65 lbs)

Strength

Monday, November 1st, 2021

General Warm-Up

Breath Work- 10-15 breaths
DeadBugs- 10 reps each side
Glute Bridge- 15- 20 reps
Bird Dog- 10 ES
Bear Crawl to Lizard- 10 Reps
Goblet Squat/DB/KB with press out- 10-20 reps

Strength

Back Squats
12-10-6-4-3...
20 minutes

WOD

Workout Format

AMRAP 5 minutes
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)

Strength

Friday, October 29th, 2021

Strength

Sumo Deadlifts (Hinge Pattern)
8-6-6-4
On a 3 minute Clock

WOD

Workout Format

4 x 3 Minute AMRAP
1 Sumo Deadlift
2 Bar Facing Burpees
3 Box Jumps
Rest 1 minute in between sets

Strength

Thursday, October 28th, 2021

Strength

Bench
7-7-5-5-5-3-3-3-5-7

WOD

Workout Format

400m Run
15 Wall Ball
10 Pull-ups
200m Run (400m)
30 Wall Ball
20 Pull-ups
200m
45 Wall Ball
30 Pull-ups

Strength

Wednesday, October 27th, 2021

Strength

A) Bent Over Row
B) Tricep Extensions

WOD

Workout Format

18-15-12-9-6
Front Rack Lunges
Push Ups
Double Unders

Strength

Tuesday, October 26th, 2021

Strength

OH Push Press
5-5-5-5
OH Push Jerk
3-3-3-3-3

WOD

Workout Format

AMRAP 7
Ascending Ladder- (2-4-6-8-10...)
Shoulder to OH (95/65)
Toes to Bar

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

Monday, October 25th, 2021

General Warm-Up

AMRAP 3 minutes
10 Plate Squats
10 OH Plate Lunges
10 Plate Hops
3 Rounds of 40 on/20 off Cross Band Walk

Strength

Back Squats
7-7-5-5-5-3-3-5-7

WOD

Workout Format

4 Rounds for Time
30 Double Unders
15/12 Cal Bike
30 Double Unders
15 Front Rack Single KB Step Ups (50/35)
2 minute Rest