WODs | Raise the Bar Fitness

Strength

Friday, October 22nd, 2021

Strength

OH MY CORE - FRIDAY

WOD

Workout Format

I GO- U GO
30-20-10
Box Jumps
Push Ups
400 meter Run together
30-20-10
Burpees
Sit Ups
400 meter Run Together
30-20-10
KBS (53/35)
Goblet Squats
400 meter Run Together
30-20-10
DB Snatches (50/35)
Lunges (50/35)

Strength

Thursday, October 21st, 2021

Strength

Power Cleans - 20 minutes
Sets of 3
Work on form
From the floor
From the Hang

WOD

Workout Format

3 x 3 minute AMRAP
4 Hang Power Cleans
8 Push Ups
16 Double Unders
*1 minute rest in between AMRAP

Strength

Wednesday, October 20th, 2021

Strength

Deadlifts - 20 minutes
Sets of 5

WOD

Workout Format

5 Rounds for Time
200 meter MB Run (20/14)
15 Wall Balls (20/14)
12 Deadlifts (185/135)

Strength

Tuesday, October 19th, 2021

Strength

Front Squats - 20 minutes
Sets/Waves of 5

WOD

Workout Format

AMRAP 9
9 Burpee Box Jumps
9 KB Snatch
9 Goblet Squats

Strength

Monday, October 18th, 2021

General Warm-Up

4 min
Double Under Practice
3 Min AMRAP
10 Med Ball Squats
10 Med Ball Overhead Press
10 Good Mornings
5 Med Ball Thrusters

Strength

OH Strict Press - 16 minutes
Sets of 5

WOD

Workout Format

20 minutes- Teams of 2
10 Cals
15 Thrusters (45/35)
15 KBS (53/35)

Strength

Friday, October 15th, 2021

General Warm-Up

200 meter run
200 meter farmer carry
X2

Strength

Oh my Core work:
5 min
20: hollow
10: arch
X 8
Then
Active hang 1 min
Side plank 30/30
X4

WOD

Workout Format

Team Battle For Max Burpees
8 Rounds
2 min on, 2 min off
21 Air Squats
15 Situps
19 Pushups
Max Burpees

Strength

Thursday, October 14th, 2021

Strength

Deadlifts
Sets of 7

WOD

Workout Format

AMRAP 4
12 Thrusters
12 Burpee over Bar
* 2 min rest *
AMRAP 6
6 Front Squats
6 Burpees

Strength

Wednesday, October 13th, 2021

Strength

Front Rack Barbell Lunges
Sets of 8

WOD

Workout Format

AMRAP 18
20 DB Snatches
20/15 Bike
20 DB Step Ups
20 Wall Balls

Strength

Tuesday, October 12th, 2021

General Warm-Up

Bear Crawl Shoulder Taps
Inch Worms
Shoulder Mobility (PVS- Wall Wipers)

Strength

A) Bench Press
Triples- waves
B) Tricep Extensions
3 sets of 8
C) Hammer Curls
3 Sets of 6

WOD

Workout Format

3 Minute AMRAP
7 Cals
7 Push Ups
Rest 2 minutes
4 Minute AMRAP
12 Double Unders
12 Push Press (45/35)

Strength

Friday, October 8th, 2021

Strength

Strict Press
Into
Push Press

WOD

Workout Format

Partner WOD
I GO U GO!
100 Rounds for Time
4 Squats
3 Sit Ups
2 Burpees
1 Push Ups

Strength

Thursday, October 7th, 2021

General Warm-Up

Skipping Practice
Paloff Press
Ring Rows
Then
EMOM 10 minutes
Odd: 30 second Active Hang
Even: Plank with Toe Taps

Strength

A) Landmine Row
4 x 8 Each Arm
B) Half Kneeling Over head DB Press
4 x 6 each side

WOD

Workout Format

AMRAP- 8 minutes
20 Ring Rows
200 meter Farmer Carry
Immediately into
AMRAP 8 minutes
20 Step Ups
200 meter Run

Strength

Wednesday, October 6th, 2021

General Warm-Up

200 meter MB Run
Then 4 Rounds
Monster Walk 40 seconds
Banded Good Mornings 40 seconds
Bicycle Kicks 40 seconds
EMOM 10 minutes
Odd: Single Leg Deadlifts
Even: Glute Bridge

Strength

Deadlifts

WOD

Workout Format

3 Rounds For Time
21 TTB
15 Cals
9 Deadlifts (185/135)

Strength

Tuesday, October 5th, 2021

General Warm-Up

200 meter Run
Into 3 minute AMRAP of:
10 MB Thrusters
10 MB Russian Twist
5 Sloppy push ups
30 second Plank
Farmer Hold
Forearm Hold
Then
EMOM 8 minutes
Odd: Push Ups 4-6
Even: Double Unders

Strength

Bench Press
10-8-6-4-2-2-2-6-8

WOD

Workout Format

15-12-9-12-15
Thrusters (75/55)
Burpees

Strength

Monday, October 4th, 2021

General Warm-Up

AMRAP 3
10 MB Squats
10 Lunges
10 MB OH Press
2 Rounds of 3:00
30 second Side Plank
30 second Mod Hollow
30 second Side Plank
10 V- Ups

Strength

Back Squats
10, 8, 6, 4, 2, 6, 8

Strength

Ladder 16 minutes
Every Round Add 3 Reps! (3, 6, 9, 12...)
Single Arm OH Lunges
Box Jumps
Sit Ups

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Friday, October 1st, 2021

Strength

Front Squats
sets of 5
2.2.1.1

Strength

21-15-9
Burpee
Sit Ups
Air Squat
Rest 2 minutes
30-15
Burpees
Sit Ups
Squats
2 minute rest
45
Burpees
Sit Ups
Squats

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Thursday, September 30th, 2021

Strength

Deadlift
7 sets of 3
with pause below the knee

Strength

Weighted Glute Bridge
5 sets of 5 reps

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Wednesday, September 29th, 2021

Strength

Bench
3 sets of 6

Strength

Bicep Curls
3 sets of 8

WOD

Workout Format

4 minute AMRAP
12 Double Unders
12 Push Press
Rest 2 minutes
3 minute AMRAP
6 Cals
6 Push Ups

Strength

Tuesday, September 28th, 2021

Strength

Single Leg Deadlift
3 x 8 each side

Strength

200 meter Walking Lunges

WOD

Workout Format

AMRAP 16
400 meter Run
20 Plank Outs
20 Box Jumps
20 Slam Balls
20 DB Step Overs (20/15)

Strength

Monday, September 27th, 2021

Strength

EMOM- 10 minutes
Ring Row 6-10 or Strict Pull Ups 4-6

Strength

3 Rounds
200 meter Farmer Carry
30 Second Plank

WOD

Workout Format

20 minute AMRAP
150 meter Row/.4 mile Bike
20 Bent Over Row (95/65)
200 meter Run
20 KBS
150 meter Row/.4 mile Bike
20 Sit Ups
200 meter Run
20 Deadlifts (95/65)
150 meter Row/.4 mile Bike
20 Squats
200 meter Run
20 Slam Balls

Strength

Friday, September 24th, 2021

Strength

Push Press- 16 minutes
Sets of 3
Into Push Jerks
Sets of 3

WOD

Workout Format

Team of 2
"I Go U Go"
12-9-6-3-6-9-12
Burpees
Air Squats
Sit-Ups
*Switch after Full Round
Partner A does a full round, then rests as Partner B does a full round