WODs | Raise the Bar Fitness

Strength

Wednesday, November 11th, 2020

General Warm-Up

Chest Primers
30 sec forearm crush
30 sec push outs
30 sec sandbag squats
* Then
Bar practice

Strength

Front Squat (25 minutes)
Tough Triple
Rest increases as weight goes up

WOD

Workout Format

3 min AMRAP x 4
10 Cal
3 Cleans
1.5 min rest
8 Cal
4 Cleans
1.5 min rest
6 Cals
5 Cleans
1.5 min rest
4 Cals
6 Cleans
Heavy- 65% of Front Squat

Strength

Tuesday, November 10th, 2020

General Warm-Up

2 minutes
Skipping Practice
3 Rounds
10 x Scapula Pushups
5 x Two Dogs
Then
3 Rounds
20 x Band Pull Aparts
30 seconds Medicine Ball Crush
30 seconds Medicine Ball Push Outs

Strength

Super Set
A1) Supported Bent Over Row (with Bench)
4 x 8 each side (working set)
A2) Single Arm Banded Pull (good morning stance)
4 x 10 each side

WOD

Workout Format

AMRAP 12
5 Cal Sprint
9 Wall Balls
21 Double Unders
9 Pull Ups

Strength

Monday, November 9th, 2020

General Warm-Up

3 Rounds
30 seconds ES x Side Plank
30 seconds x Flutter Kicks
* Then
20 x Banded Goodmornings
30 seconds x Active Hang

Strength

Deadlifts
HEAVY- 3 Rep Max
Increase rest as sets become heavier
Keep total reps under 30

WOD

Workout Format

AMRAP 12
1 km Row
45 Thrusters
30 Burpee Pull Ups (or to target)
30 sec Tuck Hold/V-Sit

Strength

Friday, November 6th, 2020

Strength

Max Holds (10-12 Minutes)
L-Sit Holds (Bar Hang / Ring Hang / Ring Supported / Paralettes / Box)

WOD

Workout Format

2 Km Row/Run/Bike
* Then
50-40-30-20-10
Double Unders
Sit Ups
* Then
2 Km Row/Run/Bike

Strength

Thursday, November 5th, 2020

Strength

Landmine Row
Work Up to a Tough 5 per side

WOD

Workout Format

5 Rounds
5 Pull Ups - Strict
20 Wall Balls

Strength

Wednesday, November 4th, 2020

General Warm-Up

Dynamics
Hip Openers
Lunge Complex
Airplanes

Strength

4 Rounds
A1) 1 Minute- Over Head Lunges with Plate
A2) 1 Minute- Heal Taps
1 Minute Rest

WOD

Workout Format

4 Rounds
15 KBS
15 Single Arm KB Snatches (alternating)
500 meter Row

Strength

Tuesday, November 3rd, 2020

General Warm-Up

3 Minutes
Skipping Practice
* Then
3 Rounds
10 x Inch Worms with Push Ups
20 x Banded Good Mornings (first round without band)
* Then
3 x 30 seconds ES Paloff Hold

Strength

Bench Press
5 x 5 - tempo (1.1.1.5)
Approx. 75% of 1RM

WOD

Workout Format

3 Rounds
12/8 Calories
30 Double Unders
30 KBS
10 Double DB Strict Press
* Then
1500 meter Row or 2.5 miles Bike

Strength

Monday, November 2nd, 2020

General Warm-Up

3 Rounds
5 x Broad Jumps
5 x Knee Tucks
1 Round
5 x Inch worms wwith Push ups
5 ES x Dead Bugs
Barbell Bergener Warm Up

Strength

Hang Squat Cleans (17 minutes)
Triples

WOD

Workout Format

AMRAP 7
1 Clean
2 Front Squats
3 Thrusters
* Rest 4 Minutes *
AMRAP 7
15 Calorie Row
45 Second Plank

Strength

Friday, October 30th, 2020

General Warm-Up

Dynamics
Empty Bar- DT Warm Up

Strength

Deadlifts
5 x 5
Super Set
Farmer Holds - Max Effort- (1 Minute)
45/35

WOD

Workout Format

Heavy DT (205/145)
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Strength

Thursday, October 29th, 2020

General Warm-Up

Couch Stretch
Lunge Complex
Then
Modified Hollow
Active Bar Hang

Strength

Front Squat - 22 minutes
7 Rep Max - from Rack
or Sled Pushes

WOD

Workout Format

For Time (20 minute time cap)
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Burpees
Rest 3 Minutes
3 Rounds
18 Calorie Row / Bike or 50 Double Unders
20 Wall Balls

Strength

Wednesday, October 28th, 2020

General Warm-Up

5 Rounds
20 (alternating) x Side T-Plank with Reach
8 ES x Paloff Squat to Press

Strength

Strict Press
4 sets of 8 reps - Tempo 3.3.1.10

WOD

Workout Format

AMRAP 14
16 Pushups
12 DB Ground to Over Head (Alternating)
8 Ring Rows / Pull Ups / or scale - Inverted Row / Bent Over Row

Strength

Tuesday, October 27th, 2020

General Warm-Up

2 Rounds
10 x Burpee Broad Jumps
10 x Squat Jumps
200 meter Walk - Forearm Crush

Strength

Box Jumps
6 minutes - Standard for Max Height - Triples
6 minutes - Laterals - 4's (2/2)

WOD

Workout Format

3 Rounds
10 x Thrusters (HEAVY) 105/75
10 x Front Rack Lunges (20 Total)
200 meter Run/Row or Bike 0.35 miles or 40 Double Unders

Strength

Monday, October 26th, 2020

General Warm-Up

3 minutes of Skip/Bike/Row/Run
3 Rounds
10/10 x Chest Primers
10 ES x Side Slam Balls- Med Ball

Strength

EMOM10
Pull Up / Ring Pull Up / Negatives
* 4 - 8 each minute

WOD

Workout Format

3 Rounds
1 Mile Bike / 800 Row/ 800 Run
25 KBS (70/53)
400 meter Carry - Plate/Bag
60 second Hollow Hold

Cooldown

Walk it out and then belly breathing

Strength

Friday, October 23rd, 2020

General Warm-Up

3 Rounds
5 x Vertical Jumps
Shoulder Rotations
Toe Touches

Strength

Hang Power Clean
If you have a barbell great, if not, we will use DB or KB (can also be single arm).
Focus is on a low dip, hip extension (jump) and catching back in the low dip.
This will be a wave, so work up and reset weights doing sets of 5 for about 20 -25 mins
Push Ups
8 x 5 - Super perfect push ups

WOD

Workout Format

3 Rounds for Time
200 meters run / row
50 x Lunges

Cooldown

Walk it out and then belly breathing

Strength

Thursday, October 22nd, 2020

General Warm-Up

2 Rounds
10 x Inch worm in place
1 minute x Plank
10 x Mountain climbers
1 minute x Plank
Followed by
Low lunge Stretch
10-12 x Toe Touches
4-5 x Walkouts
Followed by
30 x Banded Face Pulls

Strength

Push Press
Barbell
4 x 10-12 - Unbroken, take a lighter loadout for these. ~55%
KB/DB
Preferable to be double KB or DB
Same rep scheme as Barbell but if only doing single arm due to lack of gear then it's 8 per side

WOD

Workout Format

4 Rounds for time
30 x Squats
20 x Push Ups
10 x Burpees
400 meter x Run
Emphasis on getting right back on the run after that last burpee.
Each round, instead of stopping try to recover as you are running, run a bit slower and find a pace that let's you arrive back at the squats ready to go again.

Cooldown

Walk 400 meters

Strength

Wednesday, October 21st, 2020

General Warm-Up

3 Rounds
10 x Chest Primers - Crush something with forearms
4 x Paused Push Ups
6 x Plate Squats

Strength

Front Squats - 30 minutes
1. PVC Review (box if needed)
2. Barbell waves x 3 on sets of 5
If no BB use KB or double DB in rack position. And add tempo 2.1.2.1
Think about hitting just below parallel and keeping neutral next, engage lats and chest.
Great posture and control.

WOD

Workout Format

3 Rounds for time
15 GTOH
15 Burpees Over Bar
Fast and hard - this workout will be less than 8 mins. For the ground to overhead this can easily be DB or KB , Try to keep moving throughout and focus on sound movement.

Cooldown

Yoga

General

Tuesday, October 20th, 2020

General Warm-Up

Run / Row 3 mins
3 Rounds
5 x No push up burpees
5 x Plate squats
5 x Push ups
Leg swings / Shoulder rotations

WOD

Workout Format

Chipper
Run 400 meters
40 Burpees
Run 300 meters
30 Goblet Squats
Run 200 meters
20 Push ups
Run 100 meters
10 KB Push press / side
Put extra emphasis on the run, think of each run a 3 parts, build, hold and push. Building up to speed then holding strong and pushing right thru to the end, don't walk the last 10m, run right back to the next exercise.

Cooldown

Accumulate 2 mins plank and 2 mins modified hollow hold.

Strength

Monday, October 19th, 2020

General Warm-Up

Carry 400 meters (backpack with books will be great!)
15 x Plate Squats
15 x Good Mornings
Dynamic hamstring activation

Strength

Deadlifts (30 minutes)
30 x PVC review from the top position
20 x Barbell from the top
Weighted Barbell Waves x 3 on triples
If using KB/DB - Do sets of 7 reps with a tempo of 2 going up and down
FOCUS!! Neutral neck and hamstring activation. Don't get lazy and use your back
30 minutes

WOD

Workout Format

For time
200 meter Sprint
Then
50 Double Unders
40 Squats
30 Double Unders
20 Squats
10 Double Unders

Cooldown

Elevate feet and hydrate

General

Friday, October 16th, 2020

General Warm-Up

Dynamics

WOD

Workout Format

CHIPPER DAY!
Run 6 minutes - Hard Effort
Then
45 Burpees
150 feet of Lunges
19 Perfect Push Ups
45 Burpees
Then
Run 6 Minutes Recovery Pace

Cooldown

Elevate feet and hydrate

General

Thursday, October 15th, 2020

General Warm-Up

Run (or row) 800m - easy pace

WOD

Workout Format

Run / Row / Bike Intervals
200 meter Run
rest = work
x5
Rest 4 minutes
400 meter Run
rest = half the work
x5
Rest 6 minutes
Run 1000 meter for time

Cooldown

Elevate feet and hydrate