WODs | Raise the Bar Fitness

Strength

Monday, July 26th, 2021

Strength

Low Bar Back Squat
Heavy 6's
30 min

WOD

Workout Format

3 Rounds
15 Thrusters (95/65)
15 Burpees Over Bar

Strength

Friday, July 23rd, 2021

Strength

Skills Practice
Turkish Get Ups
Pull Ups
Double Unders
Over Head Squats

WOD

Workout Format

4 Rounds
21 Double Unders
15 KBS (70/53)
9 Burpees

Strength

Wednesday, July 21st, 2021

Strength

Bench Press
5 x 5
3 second hold at the chest

WOD

Workout Format

AMRAP- 16 minute
200 meter run with MB
8 Push ups
16 Wall Balls
30 second rest

Strength

Tuesday, July 20th, 2021

Strength

Power Cleans
Practice Technique
then Triples

WOD

Workout Format

50-40-30-20-10
Double Unders
Sit Ups
At the end of every round
3 Clean and Jerks (95/65)

Strength

Monday, July 19th, 2021

Strength

Deadlift
7, 7, 5, 5, 5, 3, 3, 3, 3

WOD

Workout Format

60 walking lunges
50 DB snatches (50/35)
40 Goblet Squats (53/35)
30 DB box step overs (1 in each hand)
AMRAP Burpees for 2 minutes

Strength

Friday, July 16th, 2021

Strength

Power Cleans
Establish a Heavy Single
10-12 minutes

WOD

Workout Format

1 Power Clean (80% of single)
10 Cals
10 Pull Ups
Rest 2 minutes
x10

Strength

Thursday, July 15th, 2021

Strength

A) Deadlift w/ pause below the knee
7 sets of 3
B) Weighted Glute Bridge
Triples

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Wednesday, July 14th, 2021

Strength

Bench Press

7,7/5,5,5/3,3,3,3/1,1,1,1

WOD

Workout Format

200 meter Farmer Carry
200 meter Run
Then
3 Rounds
10 Man Makers
20 Slam Balls
Then
200 meter Farmer Carry
200 meter Run

Strength

Tuesday, July 13th, 2021

Strength

A) Box Jumps - find your max

6 minutes
B) Walking Lunges- 200 meters

WOD

Workout Format

3 Rounds
7 Push Ups
14 Burpee Over Bar
7 Thrusters
14 Burpees

Strength

Monday, July 12th, 2021

Strength

Front Squats
5 x 5

WOD

Workout Format

30-20-10
Burpees
KBS (70/53)
Cals
10-20-30
Burpees
Goblet Squats
Double Unders

Strength

Friday, July 9th, 2021

General Warm-Up

Glute Bridge- feet on ball
4 x 30

Strength

Barbell Glute Bridge- bench supported (5 x 8)
S/S
Forearm plank- 60 seconds

WOD

Workout Format

AMRAP 15 minutes
20 Lunges
40 Double Unders
30 second rest

Strength

Thursday, July 8th, 2021

Strength

Squat Cleans
Heavy Doubles or skills practice

WOD

Workout Format

4 Rounds
Farmer Carry 200 meters
Wall Balls x 20
Run x 200 meters

Strength

Wednesday, July 7th, 2021

Strength

Bench
7 x 3 @78-81% of 1RM

WOD

Workout Format

5 Rounds for Time
Alternating KB Snatches x 15
BB Front Squats x 15 (135/95)

Strength

Tuesday, July 6th, 2021

Strength

Deadlift
7 x 3 @78-81% of 1 RM

WOD

Workout Format

3 minute AMRAP
Double Unders x 12
Push Ups x 12
2 minute Rest
4 minute AMRAP
Double Unders x 12
Burpees x 12

Strength

Monday, July 5th, 2021

Strength

Back Squats
7 x 3 78-81% of 1RM

WOD

Workout Format

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

Strength

Friday, July 2nd, 2021

Strength

Over Head Squats
Skills Practice

WOD

Workout Format

3 Rounds
3 minutes work
7 Cals
7 Box Jumps
2 minutes rest

Strength

Wednesday, June 30th, 2021

Strength

1 Spotto + 3 Bench
Work to a tough set
10 total sets

WOD

Workout Format

3 Rounds
33 Thrusters (45/35)
33 Push Ups
400 meter Ru

Strength

Tuesday, June 29th, 2021

Strength

Deadlifts 5 x 6
Tempo 1.4.3.1.

WOD

Workout Format

5 Rounds
7 KBS
7 Burpees
7 Sit Ups

Strength

Monday, June 28th, 2021

General Warm-Up

Run and direction changes

Strength

Back Squats
5x5 @ 72-74% of 1 RM

WOD

Workout Format

4 Rounds
40 Lunges
200 meter Run
Rest equals work

Strength

Friday, June 25th, 2021

General Warm-Up

Run and direction changes

Strength

Clean and Jerks
Waves of 2's

WOD

Workout Format

4 Rounds
21 Box Jumps
3 Clean and Jerks
21 Double Unders
3 Clean and Jerks