WODs | Raise the Bar Fitness

Strength

Thursday, June 24, 2021

General Warm-Up

Lunges
Glute Bridges

Strength

Back Squats
three waves of 10 minutes

WOD

Workout Format

AMRAP 3 minutes
6 Cals
6 Wall Bals
Rest 3 minutes
Then
For Time
40 Wall Balls
40 Cals

Strength

Wednesday, June 23rd, 2021

General Warm-Up

Paloff
KB Snatch practice

Strength

A1) Bench Press x 6 (heavy)
A2) Push Ups- Max- make them pretty!

WOD

Workout Format

Run 400 meters
KB Snatch 21
Run 600 meters
KB Snatch 15
Run 800 meters
KB Snatch 9

Strength

Thursday, July 22nd, 2021

Strength

A) DB Bent Over Row - bench supported
4 x 10 es
B) Single Arm Farmer Carry
2 x 100 meters each side (total 400 meters)

WOD

Workout Format

3 Rounds
18 Cals
9 Pull Ups
Rest 2 minutes
3 Rounds
18 Cals
18 Med Ball Thrusters

Strength

Tuesday, June 22nd, 2021

General Warm-Up

Carries

Strength

A1) Pendlay Rows 4x8
A2) Barbell Roll Outs 4x 10-15

WOD

Workout Format

AMRAP 12
18 Double Unders
12 KBS
6 Thrusters (135/95)

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

Monday, June 21th, 2021

Strength

Deadlifts
2 x 10 " moderate weight
Then switch to sets of 3 and progress up to a very difficult set of three for today
20-25

WOD

Workout Format

21 Front Squats (95/65)
21 Burpee over Bar
21 Front Squats (95/65)
21 Double Unders
21 Burpee over Bar
21 Front Squats (115/85)
21 Push Ups
21 Double Unders
21 Burpee over Bar

Strength

Friday, June 18th, 2021

Strength

EMOM x 10
Ring Pull Ups- Internal
7-9 reps

WOD

Workout Format

AMRAP 28 minutes
400 meter Run/Row
40 Wall Balls
20 Box Jumps

Strength

Thursday, June 17th, 2021

General Warm-Up

Active Hang 2:00

Strength

Deadlift - sets of 7

WOD

Workout Format

4 AMRAP
12 Front Squats (45/35)
12 Burpee over Bar
2 minute rest
6 AMRAP
6 Front Squats
6 Burpee over Bar

Strength

Wednesday, June 16th, 2021

Strength

Spotto's plus Bench 1+1 x 10
then Bench Doubles x 10

WOD

Workout Format

Farmer Hold 1:00
Push Ups x 80
Farmer Hold 1:00
Sit Ups x 60
Farmer Hold 1:00
Burpees x 40
Farmer Hold 1:00

Strength

Tuesday, June 15th, 2021

General Warm-Up

Plank sequence

Strength

A) Single Arm DB Row
4 x 12
On Support
B) Bicep Concentrated Curls
Seated
3 x 10 es

WOD

Workout Format

AMRAP x 10
20 Double Unders
10 High Hang Clean and Press (155/105)

Strength

Monday, June 14th, 2021

Strength

Squats of Choice
WU- 4x8
Working Sets
4 Rounds
Squats 4x4 (heavy)
Farmer Carry 200 meters

WOD

Workout Format

30 Goblet Squats (70/53)
20 DB Thrusters
10 Deficit Push Ups

Strength

Friday, June 11th, 2021

Strength

Single Arm Carry - 200 meters
MB Forearm Crush - 200 meters
x 2
Weighted Push Ups
x 5
Same weight as previous

WOD

Workout Format

Death By - 18 minutes
Lunges
Burpees
*start at 3 reps of each
*when fail, go back to 3 reps and build again

Strength

Thursday, June 10th, 2021

Strength

Plate Squats 3-5 Reps x 5

OHS 3-5 Reps x 5
Then
1 Clean + 3 Front Squats
Build

WOD

Workout Format

WB
21-15-9
Double Unders
42-30-18

Strength

Wednesday, June 9th, 2021

Strength

Spotto's plus Bench
3 + 2
for 15 minutes

WOD

Workout Format

40 Lunges
Then
21-15-9
Calories
KBS
Then
40 Lunges

Strength

Tuesday, June 8th, 2021

Strength

Hang Squat Clean
Triples

WOD

Workout Format

7 min AMRAP
1 Clean
2 Front Squat
3 Thrusters
Rest 4 minutes
7 minute AMRAP
15 Calorie Row/Bike/DU
45 second forearm plank/high pank

Strength

Monday, June 7th, 2021

General Warm-Up

200 meter KB farmer carry
x 3

Strength

Pendlay Row
5 x 5

WOD

Workout Format

3 Rounds for Time
400 meter Run
12 Deadlifts (body weight)
21 Box Jumps

Strength

Friday, June 4th, 2021

Strength

Barbell Complex
5 Snatch Deadlift
3 Power Snatch
1 Snatch Balance- 2 second hold in the catch
20 minutes

WOD

Workout Format

AMRAP - 20 minutes
200 meter Run
20 Wall Balls
20 Abmat Sit Ups

Strength

Thursday, June 3rd, 2021

Strength

Overhead Complex
3 Strict Press
5 Push Press
2-25 minutes

WOD

Workout Format

AMRAP- 2 minutes
Thrusters (95/65)
1 minute Rest
AMRAP 3 minutes
Burpees

Strength

Wednesday, June 2nd, 2021

Strength

Barbell Split Squat
5 to 7 per side
10 minutes
Immediately into
Conventional Deadlifts
4x4
15 minutes

WOD

Workout Format

AMRAP - 8 minutes
8 Deadlifts (255/155)
8 Cals

Strength

Tuesday, June 1st, 2021

Strength

6 minute Practice
Single Leg Step Ups
Sets of 5
Immediately into
6 minutes
Box Jumps - max height
Triples

WOD

Workout Format

800 meter Run
80 Double Unders
800 meter Run
80 KBS (Russian- 53/35)
800 meter Run
80 Goblet Squat (53/35)