WODs | Raise the Bar Fitness

Strength

Monday, March 8th, 2021

General Warm-Up

Skipping Practice (2 minutes)
3 Rounds
10 Good Mornings (PVC pipe or weightless)
10 Inch Worms
30 seconds MB forearm Crush
10 MB Pushouts

Strength

Deadlifts (30 minutes)
Triples - Max

WOD

Workout Format

EMOM10
10 Burpee over Bar
Double Unders for remainder of minute (Calories if not able to do double unders)

Strength

Friday, March 5th, 2021

Strength

Strict Pull Ups sets of 3
or negatives x3
3 x EMOM 10 min
BB Bent Over Row x 6
10 min
2 Groups- swap at 10 minutes

WOD

Workout Format

Cleans practice
Hang/Power/Squat

Strength

Thursday, March 4th, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

Barbell Complex
3 Push Press + 2 Jerks

WOD

Workout Format

3 min Max Cals
2 min REST
4 min AMRAP
8 Push Ups
4 Box Jumps
2 min REST
5 min AMRAP
10 DB Front Squats
15 Sit Ups
20 Double Unders

Strength

Wednesday, March 3rd, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

Deadlifts
Bench Assisted
Sets of 5

WOD

Workout Format

20 minute AMRAP
400 meter Row / .7 mile Bike
40 Double Unders
40 Box Step Ups

Strength

Tuesday, March 2nd, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

Front Squats
Tempo 1.3.1.1
8 sets of 5 working sets
30 minutes

WOD

Workout Format

3 Rounds for Time
15 KB Snatch
15 Box Jumps

Strength

Monday, March 1st, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

1 minute Paloff Hold (ES)
1 min Hollow Hold
x 5 Rounds

WOD

Workout Format

E3MOM
200 meter Row/.3 Bike
7 Push Press
x 10 Rounds

Strength

Friday, February 26th, 2021

General Warm-Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt

Strength

Barbell Bent Over Row x 8 - Internal Torque
S/S
Face Pulls - 45 seconds
x 4-5 rounds

WOD

Workout Format

5 Rounds for Time
8 Push Ups
8 Sit Ups
30 Russian Twists w/ MB
Then
Core Finisher - 10 minutes

Strength

Thursday, February 25th, 2021

General Warm-Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt

Strength

Heavy Squat Day
Front Squats
7,7,5,5,5,5,5
Clean the bar - no racks
5 second pause at the top of each rep

WOD

Workout Format

2 x 5 minute AMRAP
15 Burpee over Bar
15 BB Power Clean
Rest
15 Burpee over Bar
15 Push Press

Strength

Wednesday, February 24th, 2021

General Warm-Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt

Strength

1000 meter Row (or bike)
100 BB Thrusters*(55/45)
1000 meter Row
*if break/fail thrusters, do 10 push ups

WOD

Workout Format

BB - Strict Press
Work to a tough 7
Then
-20% for 2 x 7

Strength

Tuesday, February 23rd, 2021

General Warm-Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt

Strength

Deadlifts
7's - 6 to 8 sets - 5 working sets - not progressive
74-76% of 1 RM

WOD

Workout Format

21-15-9
SA KBS
Cals
KB Ground to OG (clean and press)

Strength

Monday, February 22nd, 2021

General Warm-Up

1 Minute of Each Exercise
Med Ball Squats
Dimmel Deadlifts
MB OH Press
Banded Rear Delt
Then
10 Minutes
Turkish Get Ups

Strength

Broad Jumps
3 x 6
Then
Box Jumps - Max Height
5's
10 Minutes

WOD

Workout Format

10 minutes AMRAP
EMOM
5 Burpees (start off with burpees)
DB Thrusters for the remainder of time
30/25

Strength

Friday, February 19th, 2021

General Warm-Up

1 minute each x 2
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo
Then
Turkish Get Ups - practice 10 minutes

Strength

Strength Prep
BB Cleans
Strict Press
Push Press
Split Jerks
Waves- Doubles
35 minutes

WOD

Workout Format

5 Rounds for time
9 Cals
9 DB Push Ups
18 Band Rows
30 Second Farmer Hold or SB

Strength

Thursday, February 18th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

A1) Deadlifts - Triples
A2) Bicep Concentration Curl x AMRAP (light)
x 7 Rounds

WOD

Workout Format

Max Active Hang
3 Rounds (challenge to match each round)
15 Burpees
15 DB Thrusters
Max Active Hang

Strength

Wednesday, February 17th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

Bent Over Row - supported- Internal Torque
4 x 12 (ES)

WOD

Workout Format

AMRAP 22
22 Cals
22 V Snaps
22 Double Unders (penguin)
*Cals will become recovery

Strength

Tuesday, February 16th, 2021

General Warm-Up

1 minute each x 4
Tempo Goblet Squat
MB/Slam Ball Over Shoulder
Chest Primers 10 push outs 20 second forearm crush x 2
Banded Bicep Curls in tempo

Strength

Front Squats
Heavy
3x7
5x5
2x3
singles
Progressive

WOD

Workout Format

Test Day
Max Super Super Clean Push Ups
In one minute
*with mods if necessary

Strength

Monday, February 15, 2021

WOD

Workout Format

50 Calorie Row/Bike
50 Sit Ups
50 KBS (53/35)
50 Deadlifts (155/115)
50 Burpee over Bar
*1 partner works while the other one rests.
* Both partners must complete all reps before moving to the next exercise.

Strength

Friday, February 12th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

A1) Landmine Rows x 10 (ES)
A2) Side plank w/ hip dips x 10 (ES)
5 Rounds

WOD

Workout Format

5 Rounds for time
9 Cals
9 DB Push Ups
18 Band Rows
30 Second Farmer Hold or SB

Strength

Thursday, February 11th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

Deadlift with 2 sec pause above/below the knee
7 sets of 3
Lighter

WOD

Workout Format

3 Rounds for Time
20 KBS (R) 70/53
20 Burpee Broad Jumps

Strength

Wednesday, February 10th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

A1) Z Press x 10
A2) L Sit practice 30 seconds
Rest
5-6 Rounds

WOD

Workout Format

AMRAP 12
12 Push Ups
9 Plate Squats
6 Cals

Strength

Tuesday, February 9th, 2021

General Warm-Up

Plate (MB) Squats x 10
Dimmel Deadlifts (MB/DB) x 10
Single Arm Strict Press (DB) x 8 (ES)
Side delt raises x 10

Strength

Goblet Squats
Tempo 3.3.1.1.
5 sets of 8
Progressive

WOD

Workout Format

5 Rounds
1 minute on/2 minutes rest
Work=
10 Wallballs
MAX MAX MAX CALS!