WODs | Raise the Bar Fitness

Strength

Monday, April 5th, 2021

General Warm-Up

Dynamics of choice
Then
MB Crush and Squats x 10
MB Push Outs x 10 - slow tempo
MB Push Upward x 10- slow tempo
Good Mornings x 10
Inch Worms x 10
x 2 rounds

Strength

Front Squats
Sets of 5
From the rack
15 - 20 minutes

WOD

Workout Format

Easter Monday Partner WOD
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row/Bike Calories
15 Thrusters (45/35)
15 Kettlebell Swings (53/35)
Partner one does a round while Partner two rests
Alt exercises: Parnter 1 starts with the row. After 10 calories, Partner 2 starts the thrusters. After 15 thrusters, P1 starts the KB swings. When they finish the round P2 starts rowing, continuing to alternate exercises.
Post total and partial round

Strength

Friday, April 2nd, 2021

Strength

Clean and Jerk, or Snatch

WOD

Workout Format

Partner WOD
P1
12-9-6
Cals - burn
21-15-9
DB Push - Press
P2
SAND BAG HOLD
*P1 one works while P2 holds the sand bag
*Once P1 is done the work, P2 does the work while P1 holds the sandbag

Strength

Thursday, April 1st, 2021

Strength

6 min
Max Box Jumps
6 min
Max Lateral Box Jumps
* Every 3 minutes
200 meters run
* Start the WOD with the run

WOD

Workout Format

Heavy Back Squats
77-555-333 33
* Every 3 minutes
200 meters run
* Start the WOD with the run

Strength

Wednesday, March 31st, 2021

Strength

Pull Ups - Rig/Rings
Emom 4 Reps Per Minute
10 minutes

WOD

Workout Format

20-40-60-40-20
20 Push ups
40 DB Thrusters
60 Burpees
40 DB Front Rack Squats
20 Renegade Rows (total)
* Every 3 minutes
200 meters run
* Start the WOD with the run

Strength

Tuesday, March 30th, 2021

General Warm-Up

Dynamic warm Up
Lizard
Pendulum lunges
Then 3 x
Med Ball Crush 30 seconds
Med Ball Push outs x 10
Med Ball Push Ups x 10

Strength

Thrusters
Tough 3
15-20 minutes

WOD

Workout Format

9 minute AMRAP
200 meter Run
Max Wall Balls unbroken
14/10

Strength

Monday, March 29th, 2021

General Warm-Up

Dynamic warm Up
Lizard
Pendulum lunges
Then 3 x
Med Ball Crush 30 seconds
Med Ball Push outs x 10
Med Ball Push Ups x 10

Strength

Thrusters
Tough 3
15-20 minutes

WOD

Workout Format

9 minute AMRAP
200 meter Run
Max Wall Balls unbroken
14/10

Strength

Friday, March 26th, 2021

General Warm-Up

Dynamics
3 x
Good Mornings x10
Inch Worms x 10
Side Planks 30 sec ES
30 seconds Farmer Hold

Strength

Deadlifts
3 Reps
Pause at the knee on the way up and on the way down
Wok towards 50-60 reps

WOD

Workout Format

18 minute AMRAP
9 Cal Bike or 200 meter Run
18 Goblet Squats
27 Mountain Climbers

Strength

Thursday, March 25th, 2021

Strength

Landmine Row - 6 per side - go heavy
x 4 Rounds

WOD

Workout Format

4 Corners
Start at a corner of the building with a DB- use a DB weight you've been working with this week
Carry to a corner- then run around the building until you reach your DB/KB
Carry the DB/KB to the next corner- run around the building
Do this until you've carried your DB/KB around the building to your starting point
Rest 5 minutes
Then
400 meter carry
Run 8 laps

Strength

Wednesday, March 24th, 2021

General Warm-Up

Skipping Practice- double unders!
Dynamics
Dead Bugs
Lizard
Airplanes
Campfire Stretch
Banded Good Mornings
Banded Pull Aparts
Then 3 Rounds
Crush and Squat x 10
Push Out- slow tempo x 10
Thrusters x 10
DB/KB Farmer Hold x 30 seconds

Strength

30 sec hollow holds on bar- floor as a scale
30 rest
10 min

WOD

Workout Format

4 Round
400 Meters run
20 inch worm pushups

Strength

Tuesday, March 23rd, 2021

General Warm-Up

Skipping Practice- double unders!
Dynamics
Dead Bugs
Lizard
Airplanes
Campfire Stretch
Then 3 Rounds
Crush and Squat x 10
Push Upward x 10
Thrusters x 10
Glute Bridge x 10 (3 second hold)
DB/KB Farmer Hold x 30 seconds

Strength

Bulgarian split squat
10 per leg
4/5 Rounds

WOD

Workout Format

3 Rounds
15-16-17
Wall balls
Cals
Rest 45 Sec
Keep same time for each round! Give'er!!!!!!!! Woooooo

Strength

Monday, March 22nd, 2021

General Warm-Up

Skipping Practice
Plank Complex
Then
Hollow on Bar
Scapula Pull Ups

Strength

Vertical Jumps
x 5
Broad Jumps
Sets of 4 - equal rest
6-8 minutes

WOD

Workout Format

5 Rounds for Time
11 Barbell Clean and Press (ground to overhead) (135/95)
22 Double Unders (or Bike)

Strength

Friday, March 19th, 2021

Strength

Glute Bridges x 10
Superset
Superman Hold (5 second hold) x 6
x 6

WOD

Workout Format

CROSSFIT OPEN 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Rx
50/35
24/20
Scaled
30/20
20 box
Step Ups permitted
Coach will offer other modifications/scales where needed

Strength

Thursday, March 18th, 2021

Strength

Single Leg Deadlift 8 x (ES)
Practice and build
Pull Ups
Work on mods and build

WOD

Workout Format

50 - 40 - 30 - 20 10
Double Unders
Pushups

Strength

Wednesday, March 17th, 2021

General Warm-Up

1 min skipping practice
MB Push outs x 10
MB forearm crush x 30 seconds
MB crush and squat x 10
x 3
Then
Goodmornings x 10
Plank Walks x 5
Perfect Push Ups x 10

Strength

3 x 1 min
Weighted Planks
Build each minute
Then
Super Set
Side Delt Raise 6
Rear Delt Raise 10
1 minute Rest
x 4

WOD

Workout Format

5 Rounds for Time
9 (ES) Single Arm KBS
400 meter Run/Rower- Bike

Strength

Tuesday, March 16th, 2021

General Warm-Up

PVS shoulder rotations
Muscle Snatch from High Hang 5x5
Snatch Balance 3x3
Tall Snatch 3x3
BB Snatch Pulls

Strength

High Hang Snatch
Position 1
20 minutes

WOD

Workout Format

9 minutes
9 Box Jumps
9 Slam Balls

Strength

Monday, March 15th, 2021

Strength

Front Squat
3 Rep Max
30 minutes

WOD

Workout Format

21-15-9
Cals
Burpees to target
ABMAT Sit Ups

Strength

Friday, March 12th, 2021

Strength

Front Squats
From the rack
Max of 7 - Giver!

WOD

Workout Format

21.1 Crossfit Open
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
*mods will be offered

Strength

Thursday, March 11th, 2021

Strength

1- Plank Variations
2- Farmer Hold/Walk Heavy
s/s
DB Single Arm Bent Over Row 6 ES
unsupported - ET
x 4

WOD

Workout Format

6 min AMRAP
7 Cals
7 Push Ups

Strength

Wednesday, March 10th, 2021

Strength

Banded Rear Delt Pulls

WOD

Workout Format

1:30 Work
1:30 Rest
12/8 Cals
Wall Balls for remaining time

Strength

Tuesday, March 9th, 2021

General Warm-Up

1 min skipping practice
30 second MB forearm crush
30 second MB push outs
x 3
30 sec Forearm Plank
30 sec Side Plank ES
x3

Strength

Weighted Push Ups
Tough 5
Then drop 20% for 2 x 5

WOD

Workout Format

800 meter Bike/Row
100 High Hang Clean
100 Lateral Bar Hops
100 Thrusters
800 meter Bike/Row
*use light bar (15/35)