WODs | Raise the Bar Fitness

Strength

Thursday, September 23rd, 2021

Strength

Sumo Deadlift
10-8-6-4-2-4-6-8

WOD

Workout Format

AMRAP 8
30 Double Unders
15 Wall balls (20/14)
30 Double Unders

Strength

Wednesday, September 22nd, 2021

Strength

Bench
Sets of 3
2 second pause at the bottom of the last rep of each set

WOD

Workout Format

2 minute AMRAP
Thrusters 95/65
1 minute Rest
3 minutes AMRAP
Burpees
1 minute Rest
4 minute AMRAP
7 Thrusters
7 Burpees over Bar

Strength

Tuesday, September 21st, 2021

Strength

Front Squats
Sets of 3
3 second pause at the bottom of the third rep

WOD

Workout Format

3 Rounds
400 meter
21 Burpees

Strength

Monday, September 20th, 2021

General Warm-Up

Single Leg Deadlifts
Single Arm Front Rack Walking Lunges
Banded OH Press
Banded Goodmornings

Strength

Cleans
Sets of 3

WOD

Workout Format

AMRAP 8 minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to oh
1 Ground to OH

Strength

Friday, September 17th, 2021

Strength

EMOM 12 minutes
EVEN- 4-6 Pull Ups
ODD- Push Ups

WOD

Workout Format

30 rounds for time or 40 minute time cap
Partner wod "I Go You Go" style
One partner does 1 round while the other partner rests
30 rounds total
6 cal bike or 100m run
6 wall balls 20/14
6 DB snatch 50/35
6 TTB (12 hanging knee raises)

Strength

Thursday, September 16th, 2021

Strength

Deadlifts (light)
4 x 6
Core Circuit
10 minutes

WOD

Workout Format

21-15-9
Deadlifts (185/135)
Box Jumps (24/20)

Strength

Wednesday, September 15th, 2021

Strength

Bench
Sets of 5 (see below for rep specification)
Spotto x 1 then, 4 bench press
20 minutes

WOD

Workout Format

5 rounds for time
40 double unders (120 singles)
30 KBS (50/35)
20 front rack KB walking lunges (50/35)

Strength

Tuesday, September 14th, 2021

Strength

Front Squats
Sets of 5's for 20 minutes

WOD

Workout Format

27-21-15-9
Thrusters (45/35)
Cals

Strength

Monday, September 13th, 2021

General Warm-Up

200 meter Med Ball Run
Then
2 Rounds of:
10 squats
5 Inch worms
10 lunges
Then
200 meter Med Ball Run

Strength

Single leg DL (light)
Using a DB, KB or MB- your choice
3 Rounds of 8 each side
Bulgarian split squat (light)
Body Weight or Light
2 Rounds of 8 each side
*NOT A SUPERSET- complete DL before moving onto splitsquats

WOD

Workout Format

EMOM 25
1. 25 squats
2. 12 push ups
3. 25 KBS
4. Max burpees
5. Rest

Strength

Friday, September 10th, 2021

Strength

Front Squats

WOD

Workout Format

PARTNER WOD- 20 minutes
20 Thrusters (115/75)
20 Box Jumps
20 Burpees
30 Thrusters (95/65)
30 Box Jumps
30 Burpees
40 Thrusters (75/45)
40 Box Jumps
40 Burpees
Max Calories for the remaining time

Strength

Wednesday, September 8th, 2021

General Warm-Up

Plank Circuit
Scapula Engagement
Double Under Practice

Strength

Bench Press
1x Spotto - 3 x Bench press
20 min

WOD

Workout Format

3 minute AMRAP
6 Push Ups
9 Squats
Rest 2 minutes
3 min AMRAP
6 Pull Ups
12 DU

Strength

Tuesday, September 7th, 2021

General Warm-Up

Single Leg DL
Active Hangs

Strength

Deadlifts - 20 minutes
7's

WOD

Workout Format

AMRAP 18
200 meter DB Farmer Carry (20-15)
200 meter Run
10 Devils Press
Rest 1 minute

Strength

Friday, September 3rd, 2021

General Warm-Up

PVC Warm Up
Turkish Get Ups... for fun!

Strength

EMOM 10 minutes
Squat Cleans

WOD

Workout Format

HANG IN THERE! - partner workout- 20 minutes
4 Hang Cleans
4 Burpees
While partner hangs from pull up bar
*EMOM
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull up bar. Switch roles every minute!

Strength

Thursday, September 2nd, 2021

Strength

Back Squats
5's
3 second hold at the bottom on the last set

WOD

Workout Format

18 minutes
400 meter Run
100 Double Unders
Then- AMRAP
20 OH Walking Plate Lunges
20 Burpee to Plate
200 meter Plate Run
*10 Burpees if you drop the plate during the lunges

Strength

Wednesday, September 1st, 2021

Strength

Bench
5's

Strength

400 meter Run
4 Rounds of 5 TTB and 5 Push Ups
40 Wall Balls
4 Rounds of 5 TTB and 5 Push Ups
40 Thrusters (75/55)
4 Rounds of 5 TTB and 5 Push Ups
40 Box Jumps
4 Rounds of 5 TTB and 5 Push Ups
400 meter Run

Strength

Tuesday, August 31st, 2021

Strength

Deadlifts
Heavy 3's

WOD

Workout Format

21-15-9
Thrusters with Slam Ball
Sit Ups
15-12-9
Slam Balls
V Sits
12-9-6
Burpees
Mountain Climbers

Strength

Monday, August 30th, 2021

Strength

A) Barbell Bent Over Row
4 x 8
B)
DB Lat Raises x 6
DB Rear Raise x 10
x 4
C) DB OH Press 4 x 6

WOD

Workout Format

AMRAP 4
7 Burpees
7 Pull Ups
* Rest 4 minutes
AMRAP 4
Max Cals

Strength

Friday, August 27th, 2021

General Warm-Up

Skill
Over Head Squat
Turkish Get Ups

Strength

Squat Cleans
Triples
Find heavy single

WOD

Workout Format

AMRAP 9
9 Burpee Box Jumps
9 KBS (53/35)
9 Goblet Squats (53/35)

Strength

Thursday, August 26th, 2021

General Warm-Up

Dimmel Deadlifts
Banded Walks
Banded Deadlifts

Strength

Deadlifts

WOD

Workout Format

AMRAP 20
10 T2B (knee raises)
15 Deadlifts (185/135)
20/15 cals Bike
40 Double Unders

Strength

Wednesday, August 25th, 2021

General Warm-Up

Chest Primers
Push Up Practice 3 x 10 (3RFF)

Strength

Bench 6 x 4
Last rep- 3 second hold at the bottom

WOD

Workout Format

7 Rounds 2 minutes work/1 min rest
10 KBS (53/35)
10 Box Jumps
MaxCals