WODs | Raise the Bar Fitness

Strength

Wednesday, October 14th, 2020

General Warm-Up

Run 3 minutes
Then
10 Accelerations
Dynamics

Strength

Working up to a tough triple today - should be 6 or 7 sets total
Alternate
KB/DB Deadlift with Tempo 4.1.4.1 and take it to 6 reps
6-7 Sets
In both cases
Find a partner and do 12 ham raises
[embed]https://www.youtube.com/watch?v=Lsq7ztSjIYA[/embed]

WOD

Workout Format

AMRAP 10
12 Burpees
9 Squats
6 Push Ups

Cooldown

Walk 10 minutes
or
Stretch and Roll for 10 minutes

Strength

Tuesday, October 13th, 2020

General Warm-Up

3-5 minutes of dynamics

Strength

Strict Press
3 sets of 15 reps - pick a weight you can do all 15 reps with
Alternates
DB or KB single arm seated press
5 sets of 8 reps

WOD

Workout Format

AMRAP 20
Carry a heavy object for 200 meters
15 Single Arm DB or KB Push Press Alternating

Cooldown

Accumulate 2:00 minutes of Side Planks - ES

Strength

Monday, October 12th, 2020

Strength

Front Squat
5 x 5 @ 72% of Max with focus on posture and control
Alternate:
5 x 10 KB or DB Squats
If weight is limited, add tempo to the movement 4.2.1.1

WOD

Workout Format

21-15-9
Push Ups
Cals
If subbing in running - 300m/200m/100m - ALL MAX sprints
If subbing in Double Unders (penguins) - 42/30/18

Strength

Friday, October 9th, 2020

General Warm-Up

3 min Double Under Practice
Dynamics

Strength

Front Squats
3 x 6 minute Waves
Triples

WOD

Workout Format

4 Rounds
50 Double Unders
5 Squat Cleans
15 Burpees
50 Double Unders
Rest 3 minutes

Strength

Thursday, October 8th, 2020

General Warm-Up

3 Rounds
3 x Wall Walks
10 x Pull Aparts
5 ES x Modified Hollow- Pallof Press

Strength

Landmine Row Review
4 Rounds
50 x Single Unders
10 ES x Landmine Row
* NASAL BREATHING

WOD

Workout Format

AMRAP 8
10 x Pull Ups
10 x Push Ups
10 seconds x Handstand Hold

Strength

Wednesday, October 7th, 2020

General Warm-Up

3 Rounds
10 x Inch Worm w/ Push Ups
10 x Dead Bugs
30-50 seconds x Forearm Planks

Strength

Single Arm KB Floor Press
4 x 12 per side

WOD

Workout Format

AMRAP 3
30 Single Arm x Alternating KBS (53/35)
Max Effort Calories or Double Unders
* Rest 3:00
AMRAP 3:30
30 Single Arm x Alternating KBS
Max Effort Calories or Double Unders
* Rest 3:00
AMRAP 4
30 Single Arm x Alternating KBS
Max Effort Calories or Double Unders

Strength

Tuesday, October 6th, 2020

General Warm-Up

20 x Banded Good Mornings
40 seconds ES x Side Planks
30 seconds x Flutter Kicks
Dynamics

Strength

Deadlifts
4 x 8 - Moderate (70%)

WOD

Workout Format

AMRAP 15
400 meter x Run or 500 meter x Row
10 x KBS (53/35)
15 x Hanging Knee Raises

Strength

Monday, October 5th, 2020

General Warm-Up

2 Rounds
60 seconds x DB Farmer Hold
10 x Push Ups
40 seconds x Mod Hollow Hold

Strength

Clean and Jerk
Sets of three - form then build
Progressive
* Then
EMO3M
Single Clean and Jerk @ 70%
EMO3M
Single Clean and Jerk @ 75%
EMO3M
Single Clean and Jerk @ 80%

Strength

Friday, October 2nd, 2020

General Warm-Up

200 meter x Run
200 meter x Odd Object Carry
1:30 x Accumulated Hollow Hold

Strength

Strict Press - 30 minutes
Triples
(3 Waves of 8 minutes)

WOD

Workout Format

10 - 20 - 30
Deadlifts (155/95)
Accumulated Hold (hold 2 x work- 20 seconds/40 seconds/60 seconds)
Push Ups

Strength

Thursday, October 1st, 2020

General Warm-Up

2 Rounds
200 meters x Med Ball Run
200 meters x Run
Then
4 x Accelerations

Strength

2 x 8 @ Landmine Row
3 x 8 @ DB Row (heavy)

WOD

Workout Format

3 Rounds
15 x Thrusters
15 x Burpees over Bar
800 meter x Run

Strength

Wednesday, September 30th, 2020

General Warm-Up

10 x Push Up Plus
10 x Push Ups
200 meters x MB Walk / Crush
Chest Primers (30 sec hold / 10 push outs)

Strength

Deadlifts (bench)
Sets of 5 (moderate to heavy)

WOD

Workout Format

Skills practice - Toes to Bar
AMRAP 20
12 Toes to Bar
9 Hang Power Cleans (155 /95)

Strength

Tuesday, September 29th, 2020

General Warm-Up

Accumulate 3 minutes x L-Sit (from blocks/boxes/rings)
Banded Good Mornings
Chest Primers
Skills Practice - Wall Walks

Strength

Bar Complex - 5 Rounds (Progressive)
3 x Hang Power Cleans
3 x Front Squats
2 x Hang Power Cleans
2 x Front Squats

WOD

Workout Format

AMRAP 22
22 Slam Balls
22 KBS
2 Wall Walks
22 Wall Balls

Strength

Monday, September 28th, 2020

General Warm-Up

40 seconds x Active Hang
75 seconds x Plank
800 meter x Run
* back to top

Strength

Back Squat
Build in waves of 3

WOD

Workout Format

1 minute of Max Cals
Rest 2:30
1:30 Match Cals
Rest 1:30
3 Rounds
12 Box Jumps
8 Dips

Strength

Friday, September 25th, 2020

General Warm-Up

Chest Primers
Push ups
Dynamics

Strength

4 x 10 @ Bench Press
4 x 10 @ Incline Bench Press
4 x 10 @ Barbell Bicep Curl
4 x 10 @ Tricep Dumbbell Extentions

WOD

Workout Format

For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups

Strength

Thursday, September 24th, 2020

General Warm-Up

10 x Scapular Pull Ups
30 seconds ES x Side Plank
Max Effort Hollow Hold

Strength

EMO4M 20 (5 rounds)
5 ES x Landmine Row
Superset
Farmer Holds (Heavy/Max)

WOD

Workout Format

For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups

Strength

Wednesday, September 23rd, 2020

General Warm-Up

Banded Good Mornings
Dynamics
4 lengths x Accelerations

Strength

Deadlifts
Deadlifts with band
Then
3 x 10 or 5 x 5
Pause 10 seconds at the top
5 second eccentric

WOD

Workout Format

AMRAP 3
12 Box Jumps
12 Thrusters (95/65)
* 1 minute Rest *
3 minutes
Max Cals on the Bike or Rower

Strength

Tuesday, September 22nd, 2020

General Warm-Up

800 meter x Run
Accumulate 3 minutes x Active Hang
3 Rounds
10 x Med Ball Crush
10 x Med Ball Press Outs

Strength

EMOM 10
4 - 8 x Weighted Push Ups or Perfect Push Ups

WOD

Workout Format

6 Rounds of 6 Minutes
21 Calorie x Row or Bike
400 meter x Sandbag / Plate / Medball Carry

Strength

Monday, September 21st, 2020

General Warm-Up

Chest Primers
2 Rounds
400 meter x Carry
400 meter x Run

Strength

Front Squat - 30 minutes
7's from the Rack
65% (Hard)

WOD

Workout Format

7 Rounds for Time
7 DB Thrusters
7 Inch Worms (walk out/push up)

Strength

Friday, September 18th, 2020

General Warm-Up

Accelerations x 4
3 Rounds
12 x Lunges
10 x Push Ups

Strength

Conventional Deadlifts - EMO3M 27
Rounds 1 - 3
15 - 20 reps x Banded Good Mornings
then 1 x 5 of Deadlifts - light and build
Rounds 4 - 9
5 reps x Progressive
Glute Bridges
4 x 8

Strength

Thursday, September 17th, 2020

General Warm-Up

2 Rounds
200 meters x Med Ball Run
Chest Primers
10 x Push Out
200 meters x Crush
Then
Push Up Practice

Strength

Bench Press
Warm Up - Progressive
2 x 7
then
4 x 10

WOD

Workout Format

AMRAP 23
21 x Burpee Box Jump
200 meter x MB Run
Row or Bike