WODs | Raise the Bar Fitness

Strength

Wednesday, December 9th, 2020

General Warm-Up

Skipping Practice 2 minutes
3 Rounds
3 x 30 seconds ES Palloff Hold
20 x Inch Worms
20 x Med Ball Crush and Squat

Strength

Front Squats
Heavy - From Rack
Reps - 3.3.3.3.1.1 - find your max
Progressive

WOD

Workout Format

In 20 minutes
Row or Bike
200 meters
400 meters
800 meters
400 meters
200 meters
* 1 minute rest in between work sets

Strength

Tuesday, December 8th, 2020

General Warm-Up

Skipping Practice - 2 minutes
Chest Primers - 2 Rounds
10 x Push Outs
30 seconds x Med Ball Crush
20 x Banded Good Mornings

Strength

Sumo Squats
Heavy (Tempo 1.5.1.1)
Triples - 4 Inch Risers

WOD

Workout Format

AMRAP 3
20/14 Calories
Wall Balls for the remainder of time
* 2 minute rest *
AMRAP 3
20/14 Calories
MB or BOSU Push Ups for the remainder of the time

Strength

Monday, December 7th, 2020

General Warm-Up

Skipping Practice - 2 minutes
Chest Primers, 3 Rounds:
10 Push Outs
30 sec forearm crush
30 sec crush and squat
10 Close Grip Push Ups

Strength

Weighted Push Ups
4 sets of 5
Alternative
8 sets of 5 Perfect Push Ups (not weighted)

WOD

Workout Format

3 Rounds
200 meter Row (.35 Bike)
10 Perfect Push Ups
20 Sit Ups
30 Med Ball Squats

Strength

Friday, December 4th, 2020

General Warm-Up

3 Rounds
Chest Primers
* Then
3 Rounds
10 x Med Ball Cleans

Strength

DB Front Squats
Sets of 10
16 Minutes
Review DB Cleans

WOD

Workout Format

4 Working Sets - 90 Seconds Rest
Go to a max on each exercise for four rounds
Box Jumps
Double Unders
Slam Balls

Strength

Thursday, December 3rd, 2020

General Warm-Up

3 Rounds
5 ES x Bird Dogs
5 ES x Dead Bugs
10 x Inch Worms
10 x Scapula Push ups

Strength

Reverse Hypers - on Bench
x 1 min x 2
2 min rest
DB Bent Over Row
5 x 5 - Bench Supported- Internal Torque

WOD

Workout Format

AMRAP 15
30 x Bench Hops
20 x Calories
10 x Thrusters (95 / 65)

Strength

Wednesday, December 2nd, 2020

General Warm-Up

3 Rounds
5 x Close Grip Push Ups
30 seconds x MB Push Outs
30 seconds x MB Forearm Crush
10 x Band Pull Aparts

Strength

EMOM 10
Weighted Push Ups
3-5 Reps
Barbell Floor Press
Triples

WOD

Workout Format

For Time
1000 meter Row/Bike
Max Farmer Hold
Max Side Plank (L)
Max Farmer Hold
Max Side Plank (R)
1000 meter Row/Bike

Strength

Tuesday, December 1st, 2020

General Warm-Up

20 x Goodmornings
3 ES x Pendulum Lunges
10 x Dead Bugs

Strength

KB Single Leg Romanian Deadlift
5 x 8 ES
KB Single Arm Front Rack Lunges
5 x 8 ES

WOD

Workout Format

AMRAP12
12 KBS (70/53)
12 Hollow Rock
12 Sit Ups

Strength

Monday, November 30th, 2020

Strength

Push Press
Sets of 5 - Heavy
* Then
Reduce 25% - do 10-12 reps
* Then
Reduce 25%- do 15-20 reps

WOD

Workout Format

3 Rounds
18 Calories
20 Burpees
* 3 Minute Rest *
3 Rounds
18 Calories
20 Wall Balls

Strength

Friday, November 27th, 2020

General Warm-Up

Dynamics
10 x Broad Jumps
10 x Tuck Jumps
20 x Banded Good Mornings

Strength

6 Minute Clock
Hand Stand Hold
Accumulate for Max Time
6 Minute Clock
Max Box Jump (Triples)

WOD

Workout Format

AMRAP20
800 meter Row / 1.4 mile Bike
80 Lunges

Strength

Thursday, November 26th, 2020

General Warm-Up

Skipping Practice
10 x Scapula Push Ups
3 ES x Pendulum Lunges
Plank Sequence
Side Plank ES
Forearm Plank
Hollow Hold

Strength

Barbell Bent Over Row

WOD

Workout Format

Find Your 21-15-9
A) Calibration - find threshold
Max 1 min Assault
B) 21-15-9
Assault Bike/Row
Max Clean and Jerk

Strength

Wednesday, November 25th, 2020

Strength

Farmer Carry (25 Minutes)
100 meter x 2/3 medium weight
100 meter x 4 heavy weight

WOD

Workout Format

3 Rounds
400 meter Run / Row / Bike
40 Wallballs / Squat Jumps

Strength

Tuesday, November 24th, 2020

General Warm-Up

3 Rounds
10 x Inch Worms
10 x Good Mornings
30 seconds ES x Palloff Hold
Dimmel Deadlift - practice

Strength

Sumo Deadlifts - off of 3" risers (35 minutes)
Tough Triple

WOD

Workout Format

For Time
50 Burpee Box Jumps

Strength

Monday, November 23rd, 2020

General Warm-Up

Chest Primers - 3 Rounds
30 second crush
30 second press outs
30 second crush and squat
Med Ball Clean - practice

Strength

Single Arm KB Press on Bosu or Ground
8 Each Side (Progressive)

WOD

Workout Format

2 x AMRAP5 - 2:30 minutes Rest
7 Clean and Press (Single Arm)
7 KB Facing Burpees
7 Goblet Squats

Strength

Friday, November 20th, 2020

General Warm-Up

Inch Worms
Lunge Complex
Med Ball Cleans

Strength

5 sets of Pull Ups - big sets
5 sets of Landmine Rows - big sets
* Nasal Breathing

WOD

Workout Format

25 DB Clean and Press
50 Man Makers
100 Sit Ups
200 Forward Lunges
400 Row/Bike/Run

Strength

Thursday, November 19th, 2020

General Warm-Up

Chest Primers
Inch Worms
Dynamics

Strength

6 Rounds
1 min x Push Ups
1 min x Farmer Hold (very heavy)
1 min x Rest

WOD

Workout Format

5 Rounds
12 T2B
12 KB Deadlift (light)
12 Goblet Squats

Strength

Wednesday, November 18th, 2020

General Warm-Up

3 Rounds
30 seconds ES x Side Plank
30 seconds x Forward Plank
2 Rounds
30 seconds x Active Hang
20 x Banded Goodmornings

Strength

4 Rounds
12 x Dimmel Deadlift (medball/sandbag)
Superset
8 x Sumo Deadlift (135/95)
* Then
Conventional Deadlift
Heavy - Max Out
40 minutes total

WOD

Workout Format

2 Rounds - AMRAP2
4 Thrusters (45/35)
4 Burpees over Bar
* Then
1 minute rest

Strength

Tuesday, November 17th, 2020

Strength

Bent Over Row (focus on external torque)
Tough 5
* Then
Break down bar to 50% of above weight
2 x 1 minute AMRAP
30 sec rest

WOD

Workout Format

5 Rounds
9 KBS
9 Burpees

Strength

Monday, November 16th, 2020

General Warm-Up

2 minutes of Skipping practice- Double Unders
Chest Primers - 3 Rounds
30 seconds forearm crush
30 seconds push outs
60 seconds of bear crush and squat

Strength

Back Squats - 25 minutes
Waves of 5
Modifications and alternative movements: sandbag squats/bench squats/sled

WOD

Workout Format

E2MOM x 10
Max Wallballs
Followed by
Max Cals on Rower/Bike/Double Unders for the remainder of the 2 minutes
Return immediately to Wallballs at the end of the two minutes

Strength

Friday, November 13th, 2020

General Warm-Up

Paloff Hold
Face Pulls
Banded Goodmornings
* Then
Core Circuit

Strength

21 - 15 - 9
Burpees
DB Push Press

WOD

Workout Format

5 Rounds
20 Single Arm KBS
20 Goblet Squat
200 Single Unders

Strength

Thursday, November 12th, 2020

General Warm-Up

Chest Primers
Oblique Openers
5 Rounds (40/20)
Farmer Holds

Strength

EMOM 10
4-6 x Weighted Push Ups
Tempo 1.2.1.2

WOD

Workout Format

4 Rounds
20 Lunges
10 Burpee Box Jumps
10 T2B / K2E