WODs | Raise the Bar Fitness

Strength

Wednesday, September 16th, 2020

General Warm-Up

3 Rounds
12 x Face Pulls
12 x Pallof Press
12 x Pull Aparts

Strength

Barbell Bent Over Row
6 x 7 (light to medium)
* Superset
50 meters x Double DB Carry (heavy)

WOD

Workout Format

AMRAP 4
9 Double Unders
9 KB Snatch
* then
2 Minutes Rest
* then
4 Minutes Max Effort
Row or Bike

Strength

Tuesday, September 15th, 2020

General Warm-Up

MB Crush
Then
Chest Primers
- 200 meter MB walk
- 10 Push Outs
Then
Plate Squats- warm up to strength

Strength

Front Squats - 30 minutes
Tempo 1.3.1.3
Triples (with rack- go heavy)

WOD

Workout Format

4 Rounds for time
12 Ring Rows (inverted row)
30 Air Squats
20 Push Press (KB/DB)

Strength

Monday, September 14th, 2020

General Warm-Up

3 minute x Skipping Practice
Dynamics
2 minutes x Skipping Practice

Strength

Barbell Front Rack Lunges
6 x 12 - light to medium

WOD

Workout Format

AMRAP 25
15 x KBS
15 x Slamballs
150 x Running Skips

Strength

Friday, September 11th, 2020

General Warm-Up

3 Rounds
40 seconds ES x Side Plank
40 seconds x Active Hang

Strength

30 minutes
Sets of 5 - Conventional Deadlifts
EMO3M 12 (3 rounds)
Progressive Deadlifts
Barbell Glute Bridge
4 x 8 Heavy

WOD

Workout Format

AMRAP 20 - Partner Workout
Partner 1 - 200 meter Run
Partner 2 - Single Front Rack Stationary Lunges
* While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges.
Scoring equals amount of lunges combined between both partners

Strength

Thursday, September 10th, 2020

General Warm-Up

3 Rounds
40 seconds ES x Side Plank
40 seconds x Active Hang

Strength

4 Rounds
7-12 x Pull Ups
20 x McGill Sit Ups
Accelerations (walk, jog, run, sprint)

WOD

Workout Format

AMRAP 20 - Partner Workout
Partner 1 - 200 meter Run
Partner 2 - Single Front Rack Stationary Lunges
* While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges.
Scoring equals amount of lunges combined between both partners

Strength

Wednesday, September 9th, 2020

General Warm-Up

Barbell Warm Up
Position 1 high hang
Position 2 mid hang

Strength

Bar Complex - 20-25 minutes of bar work
1 x Hang Power Clean
3 x Strict Press
5 x Push Press
* Start light and work on technique.
** Progressive once technique is sound.

WOD

Workout Format

EMO3M 12 (4 rounds)
20 x Deadlifts (155/105)
Barbell Hold Max Effort

Strength

Tuesday, September 8th, 2020

General Warm-Up

3 Rounds
20 x Med Ball Cleans
20 x Med Ball Press Outs
20 x Med Ball Overhead Press

Strength

4 Rounds
12 x Goblet Squat
50 meters x Single Arm Farmer Carry

WOD

Workout Format

3 Rounds
15 x Squat Jumps
15 x Wall Balls

General

Monday, September 7th, 2020

Labour Day Workout!

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
* This can be done scaled, as a partner workout (divide work equally), or full Murph

Strength

Friday, September 4th, 2020

General Warm-Up

3 Rounds
10/10 x Chest Primers
200 meter x MB carry
30 seconds x Active hang
Dynamic Movements

Strength

Bench Press
A1) 10.10.7.7 (light)
A2) 5.5.5.5 (moderate) - 2 second pause at the top
A3) Max Out on Doubles

Strength

Thursday, September 3rd, 2020

General Warm-Up

3 Rounds
200 meter Run
8 Goblet Squats
20 Band Pull Apart

Strength

4 Rounds
Superset
70 meters x Death March
30 x Banded Goodmornings

WOD

Workout Format

AMRAP 4
9 KBS
12 Sit Ups
4 min rest
AMRAP 4
9 Box Jumps
9 Hanging Knee Raises

Strength

Wednesday, September 2nd, 2020

General Warm-Up

4 Rounds
30 secs x Active Hang
30 secs ES x Side Plank
30 secs x Flutter Kicks
30 secs x V-Ups

Strength

4Rounds
Superset
8 ES x Landmine Row
40 secs x Pallof Press
Rest 45 seconds
* Nasal Breathing *

WOD

Workout Format

3 Rounds
800 meter Run
8 x Barbell Front Squat (50-55% of 1 Rep Max)
* If raining *
5 Rounds
100 Skips
6 x Barbell Front Squats

Strength

Tuesday, September 1st, 2020

General Warm-Up

2 Rounds
200 meter DB Farmer Carry
40 x Inch Worms

Strength

3 Rounds
200 meter Plate Hug/Hold
100 meter Over Head Plate Carry

WOD

Workout Format

AMRAP 12
9 Push Ups
9 Clean and Press (Single KB- Squat Clean, then press. This is not a thruster)
30 second rest

Strength

Monday, August 31st, 2020

General Warm-Up

3 Rounds
10/10 x Chest Primers
30 seconds x Banded Good Mornings
Then
6 minutes x Hang Clean Practice (Go through position 1 and position 2)

Strength

Front Squats (30 minutes)
7.7.5 (light)
5.5.5.5.5 (moderate)
3.3.3 (heavy)

WOD

Workout Format

21-15-9
Thrusters
Lateral Burpee over Bar

Strength

Friday, August 28th, 2020

General Warm-Up

3 Rounds
10 x Scap Pushups
10 x Scap Pullups
10 x Inch Worm Walk Outs

Strength

4 Rounds
100m x Walking Lunges
30 x Pushups
Accumulate
3:00 Active Hang

General

Thursday, August 27th, 2020

General Warm-Up

3 Rounds
6 x Broad Jump
12 x Air Squats
18 x DU (Skipping Practice)

WOD

Workout Format

EMOM 14
Odd: 12 Air Squats
Even: 10 Burpees
* Rest 3:00
AMRAP 12
9 x Box Jumps
9 x Slam Balls
30 seconds x Rest

General

Wednesday, August 26th, 2020

General Warm-Up

3 Rounds
Primers and presses
200m x MB Run

WOD

Workout Format

E6MOM 42
7 Rounds, every 6 mins complete:
400m x run
50m x Farmer Carry
2 x Big sets of Pushups
* Scale to ensure completion around 4:30 giving you 1:30 to rest

Strength

Tuesday, August 25th, 2020

General Warm-Up

3 Rounds
10 x Manmakers (no weight)
10 x Deadbug
10 x Band Pull Aparts

Strength

7 sets as supersets
8 ES x Landmine Row
20 x Banded face pulls

WOD

Workout Format

AMRAP 6
30 seconds x Farmer Hold (HEAVY)
5 Manmakers

Strength

Monday, August 24th, 2020

General Warm-Up

3 Rounds
15 x Banded Good Mornings
15 x Banded Bicep Curls
15 x Banded Tricep Extension
200m hard run

Strength

Deadlifts (20 - 24 minutes)
Waves of 3
Each rep has a 3 sec hold at the top

WOD

Workout Format

Chipper
200 m KB Walk
then
60 x Single Arm KBS
60 x Goblet Squats
60 x Single arm KB Presses
60 x KB Lunges
then
200 m KB walk

Strength

Friday, August 21st, 2020

General Warm-Up

3 Rounds
Chest Primers (30 second holds + 10 presses)
200m MB Walk
10 x MB Squats

Strength

Front Squats
Warmup Sets
7.7.5.5 light
Presets
5.5.5.5 moderate
Working Sets
3.3.3 heavy
If using lighter weights add a pause in the bottom of 5 seconds.
This is intended to be a pure strength day, so take your time and move well

Weighted Plank
Accumulate 3:00

Strength

Thursday, August 20th, 2020

General Warm-Up

3 Rounds
30 seconds x Active Hang
20 x Inch Worm (in place)
30 seconds x Flutter Kicks

Strength

Single Ring Pullup
Clusters of 6 - 4 - 2
* Rest 30 sec between each set and 3 mins between clusters
Wall walk hold
30 seconds after each cluster of pullups

WOD

Workout Format

EMOM 14
Odd Minutes: 35 sec of Toes to Bar (Modification for TTB: Situps)
Even Minutes: 35 sec of Hollow Hold