WODs | Raise the Bar Fitness

Strength

Monday, May 31st, 2021

Strength

Landmine Rows x 7 ES
superset
MB Russian Twist x 20

WOD

Workout Format

5 Rounds for Time
15 Double unders
15 Ring Pull Ups (IT)
15 Push Ups

Strength

Friday, May 28th, 2021

General Warm-Up

400 meter Run
MB forearm crush x 30 seconds
Inch Worm with PU
Active Hang x 30 seconds
x 3
Broad Jumps x 5
Lunges x 10 ES
Scapula Push Ups x 10
Skipping 1 minute

Strength

Pendlay Rows
Heavy Triples (50-60 reps)

WOD

Workout Format

12 minutes AMRAP
21 Double Unders
15 Push Ups
9 Box Jumps

Strength

Thursday, May 27th, 2021

Strength

Barbell Squats
Waves of 5

WOD

Workout Format

6 min AMRAP
Thrusters x 15
Calories x 9
Rest 2 minutes
3 minute AMRAP
9 Thursters
6 Calories

Strength

Wednesday, May 26th, 2021

Strength

15 minute AMRAP
Unequal Farmer Carries
Length of the building and back (150 meters)

WOD

Workout Format

5 Rounds
Run/Row 300 meters
Wall Balls x 30

Strength

Tuesday, May 25th, 2021

General Warm-Up

Skipping Practice
Inch Worms x 5
Banded Goodmornings x 10
Banded Bent Over Row x 10
Banded OH Press x 10
x 3

Strength

Deadlifts
Triples
3 second pause below the knee
On last set, 5 second hold at the top

WOD

Workout Format

5 Rounds
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
(95/65)
*try not to let go of the bar in between rounds

Strength

Monday, May 24th, 2021

General Warm-Up

Dynamics- Coaches Choice
50 McGill Sit Ups
3 Rounds of:
Bear Crawl Should Taps x 10
Single Kneeling Pallof Hold x 30 seconds each side
50 McGill Sit Ups

Strength

Push Press
Triples- Waves

WOD

Workout Format

Lucky 13
3 Rounds
(77/55)
Push Ups
Sit Ups
Box Jumps
KBS
Push Press
Lunges
Bear Crawl Should Taps
Hang Power Cleans
Squats
Good Mornings
Burpees
BB Rows
Plank 1:30

Strength

Friday, May 21st, 2021

Strength

Turkish Get Ups
Work up to a max
15 minutes

WOD

Workout Format

Walking Lunges x 200 meters
Run x400 meters
Walking Lunges x200 meters

Strength

Thursday, May 20th, 2021

Strength

Front Squats
Heavy Triples for a Max
30 minutes

WOD

Workout Format

EMOM
ODD
5 Pull Ups
5Push Ups
EVEN
Double Unders
x 4

Strength

Wednesday, May 19th, 2021

Strength

Incline Bench (tough) x 10
Bicep Curls x10
x 7

WOD

Workout Format

5 Rounds
Wall Balls x 15
Burpee Box Jumps x 15

Strength

Tuesday, May 18th, 2021

General Warm-Up

Hamstring Dynamics

Strength

Sumo Deadlift- ET
Waves of 5
30 minutes

WOD

Workout Format

AMRAP 4 minutes
KBS (American) x4
Goblet Squats x 4
2 minute rest
AMRAP 4 minutes
Single Arm KBS x4
Goblet Squats x4

Strength

Monday, May 17th, 2021

General Warm-Up

Snatch Positions

Strength

OHS
Sets of 6-8
25 minutes

WOD

Workout Format

24 minute AMRAP
Box Jumps x12
Deadlifts x6 (225/155)
Run 200 meters

Strength

Friday, May 14th, 2021

Strength

Squats of Choice
Max Out

WOD

Workout Format

AMRAP - 8 Minutes
Lunges x 6
Squats x 6
Burpees x 6

Strength

Thursday, May 13th, 2021

Strength

DB Hammer Curls x 10
DB Bent Over Row - no support x 10
x 7 Rounds

WOD

Workout Format

5 Rounds
Push Ups x 15
Ring Rows x 15

Cross-Training

WARM-UP
3 rounds
15 squat hops
15 light back rows
20 plank shoulder taps
SKILL (hand eye coordination & reaction time)
WOD
3 Rounds for time
10 underhand BB bent over row
10 DB rear fly
50 band rows
Rest 1 minute
3 Rnds for time
10 overhand BB bent over row
10 bent over DB row
50 seated band rows

Strength

Wednesday, May 12th, 2021

Strength

A) Frog Pump
5x10 with KB or SB
B) Conventional Deadlifts
Off of 3" risers
Heavy 3's

WOD

Workout Format

21-15-9
High Hang Cleans
Thrusters
(75/55)

Strength

Tuesday, May 11th, 2021

General Warm-Up

Obliques and Farmer Holds

Strength

Push Ups
5 sets with 2 reps in reserve - using60% of last weeks numbers

WOD

Workout Format

25 minutes
9 Wall Balls
9 Burpees
500 meter Row/ .9 Miles Bike

Strength

Monday, May 10th, 2021

General Warm-Up

Skipping Practice 1 minute
Forearm Hold - 45 seconds
MB crush and squat x 10
x3
Inch worm with push ups x 5
Pendulum lunges 3 es
Goodmorings x 10
x 3

Strength

Front Squats
7's
A bunch with tempo 1.3.1.3

WOD

Workout Format

5 Rounds
8 Cals
16 KBS (70/53)
Cash Out

Strength

Friday, May 7th, 2021

General Warm-Up

SKipping 1 min
Lunge+ Lunge+ Squat x 5
Push Ups 5-10
Dead Bugs x 5 ES
Goodmornings x 10
x 3

Strength

A)200 meter- MB Forearm Crush
20 MB Crush and Squats
x 4
B)DB Step Ups
14 (7/7) Reps x 6

WOD

Workout Format

20 KBS
200 meter Run.
x 3
Cash Out
Russian Twist
Set of 10

Strength

Thursday, May 6th, 2021

General Warm-Up

Skipping 1 minute
Inch Worm x 5
Goodmornings x 10
Scapula Push Ups x 10
Flutter Kicks x 30 sec
Then
Tricep sloppy push ups x 10
Jefferson Curls x 10

Strength

Pendlay Rows
5 x 7

WOD

Workout Format

20 minutes on the Clock
10 BB High Hang Clean (135/95)
50 DU
12 Burpee over Bar

Cross-Training

WARM-UP
3 Rounds not for time
25 penguin jump
10 half kneeling band rows each side
5 quarter depth Lunge jumps
SKILL (Agility and Accuracy)
WOD
Cash in: Max pull up iso hold
5 Rounds for Time minus iso hold time
15 DB Bent over row (50/35)
15 Hammer curls (30/20)

Strength

Wednesday, May 5th, 2021

General Warm-Up

Skipping 30 seconds
Side Planks - 30 seconds each side
Inch worms x 5
MB Press Out x 10
MB Crush and Squat x 10

Strength

A) Weighted Push Ups
Max Reps for 10
or DB Bench for 10
B)Palm in DB Bench
4 x 10 (light to med)

WOD

Workout Format

4 min AMRAP
5 Burpees
5 Push Ups
4 minute AMRAP
Max Cals

Strength

Tuesday, May 4th, 2021

General Warm-Up

Farmer Carry x 200 meters
RDL x 15
x 2
Rowing 100 meter sprints (note- Cal/Hr)

Strength

Barbell Deficit Deadlifts
Triples
Heavy

WOD

Workout Format

6 minutes on the timer
50 Thrusters
Row/Bike remaining of time @90%
x 2