WODs | Raise the Bar Fitness

Strength

Wednesday, August 19th, 2020

General Warm-Up

3 Rounds
4 x Running accelerations (walk-jog-run-sprint-run-jog-walk)
12 x MB Lunges
12 x MB Thrusters
6 x Pushups

Strength

Single Leg Deadlift
4 reps per side working on quality
(spend about 20 mins working on these)

WOD

Workout Format

3 Rounds (lol)
15 x Thrusters
15 x Burpee Over Bar
200m x Run

Strength

Tuesday, August 18th, 2020

General Warm-Up

3-4 Rounds
30 seconds x Banded Good Mornings
30 seconds x Band Pull Aparts
30 seconds x Paloff Hold
1 minute x Plank

Strength

Floor Press
5 sets of 10 - 12 reps
with 3 sec hold at the top, go pretty heavy here

WOD

Workout Format

5 Rounds
9 Close Grip Pushups
18 Sit Ups
36 Double Unders

Strength

Monday, August 17th, 2020

General Warm-Up

2 to 3 Rounds
30 secs ES x Side Plank
200m Farmer Walk
12 x Air Squats (can crush med ball)

Strength

Odd object carry
5 x 200m
Options: pinch grip, uneven waiter walk, uneven farmer carry or sandbag carry

WOD

Workout Format

AMRAP 6
9 x Goblet Squats
6 x KB Snatch (3 ES)

Strength

Friday, August 14th, 2020

General Warm-Up

Chest Primers
Flutter Kicks
Side Planks

Strength

A1) 5 rounds
200 meter run
20 Med ball Squats (tempo)
B1) Max Push Ups
Testing
C1) Cleans
C2) Front Squats
Build to Heavy, waves of 5

Strength

Thursday, August 13th, 2020

General Warm-Up

Paloff Holds or presses
Waitress Carry (KB OH hold)

Strength

3 x 6 @ Strict Press (progressive)
Followed by
2 x 6 Push Press (Highest weight of Strict Press)

WOD

Workout Format

AMRAP 10
20 DU
10 Clean and Press (alternating)
10 Wall Balls
* 1 minute rest *
Accumulate 2 minutes of Active Bar Hang

Strength

Wednesday, August 12th, 2020

General Warm-Up

KB Deadlifts
Broad Jumps
Banded Walks

Strength

Deadlift
Progressive, waves of 5 reps

WOD

Workout Format

10 Rounds
10 KBS
5 Lateral Jump Over Object
5 Box Jumps

Strength

Tuesday, August 11th, 2020

General Warm-Up

3 Rounds
30 seconds x Front Plank
30 seconds x Left Side Plank
30 seconds x Right Side Plank
10 x Banded Good Mornings

Strength

10 Rounds
4 x Ring Rows (2.2.1.1)
6 x Superman on Bosu

WOD

Workout Format

AMRAP 5
2, 4, 6, 8, ...
DB Alternating Snatch
DB Thruster (single arm)
Burpee over DB
* Rest 3 minutes *
For Time
Total Full Rounds of AMRAP backwards to zero (6, 4, 2)

Strength

Monday, August 10th, 2020

General Warm-Up

3 Rounds
200 meter Farmer Carry
Chest Primers (10 Push Out / 10 Bear Hug Squats / 30 seconds MB holds)

Strength

Bench Press
5 sets of 5 (progressive)

WOD

Workout Format

For Time
600 meter Run
40 Front Rack DB lunges
30 Sit Ups
20 Push Ups
10 Burpees
20 Push Ups
30 Sit Ups
40 Front Rack DB lunges
600 meter Run

Strength

Friday, August 7th, 2020

General Warm-Up

3 Rounds
200 meter x MB Carry
10 x Med Ball Push outs
10 x Med Ball Crush Squat
12 x Air Squats

Strength

3 Rounds
12 x MB crush squats
Superset
Clean Single
Front Squat x 3 wave (tempo 2.1.2.1)

WOD

Workout Format

WOD here.

Strength

Thursday, August 6th, 2020

General Warm-Up

2 - 3 Rounds
40 Seconds Each Side x Side plank
40 Seconds x OH Plate Hold
40 Seconds x Plate Squats

Strength

10 Sets
Ring rows from superman
4 - 6 x super high quality reps

WOD

Workout Format

AMRAP 12
12 x KB Snatch
12 x Burpees
1 UB x Active Hang

General

Wednesday, August 5th, 2020

General Warm-Up

3 Rounds
200 meters x Run
10 x Med Ball Push outs
10 x Med Ball Crush Squat

Skill Development

Push ups

WOD - Testing

1000 meter Row

Strength

Tuesday, August 4th, 2020

General Warm-Up

3 - 5 Rounds
45 seconds x Farmer Hold (Heavy)
12 x DB S Deadlift Sumo
6 x Plate Slides

Strength

KB Deadlift - EMOM 14
6 - 8 Quality Reps

WOD

Workout Format

For Time
80 Russian KBS (Light - 35/26)
120 Lunges (Can be with KB)
160 Cals ( 1k run or row ) or doubles

General

Monday, August 3rd, 2020

New Brunswick Day Team vs. Team Chipper

5km per team, one member on each team must always be running
Complete in order:
300 Jumping Jacks
250 Sit ups
200 Pushups
150 Box jump overs
100 Burpees
150 Box jump overs
200 Pushups
250 Sit ups
300 Jumping Jacks

Strength

Thursday, July 30th, 2020

General Warm-Up

3 Rounds
10 x Box Squats while pressing hands together
20 x Lateral Jumps Over Yoga Block
20 x Mountain Climbers

Strength

Barbell Front Squat - lighter with tempo 2.2.1.1
Sets of 5
Rest equals 3 x work

WOD

Workout Format

Buy in
800 meter run
Then, 10 Rounds
10 Box Jumps
10 Sit Ups
Cash out
800 meter run

Strength

Wednesday, July 29th, 2020

General Warm-Up

200 meter Med ball walk - crush
5 Rounds
30 seconds Each Side - Paloff Press
10 Face Pulls

Strength

Accumulate 3 minutes of each
Active Hangs
* when fail, Superman Holds

WOD

Workout Format

5 Rounds
12 Renegade Row (w/o push ups)
18 Slam Balls

Strength

Tuesday, July 28th, 2020

General Warm-Up

3 Rounds
200 meters - Bear hug carry with med ball
1 minute - Front Plank 1 minute
200 meters - Run

Strength

Farmer DB carry
3 x 200 meters (heavy)

WOD

Workout Format

AMRAP 4
4 Perfect Pushups
4 Burpees
* 2 min rest *
AMRAP 4
20 Double Unders (replace with singles if you don’t have your DU)
20 Second Side Plank (left)
20 Second Side Plank (right)

Strength

Monday, July 27th, 2020

General Warm-Up

Hollow holds/rocks
Med Ball Crush
Chest Primers

Strength

Single Leg / Single Arm RDL KB
Waves of 5 sets

WOD

Workout Format

AMRAP 10
9 KBS
9 Single Arm KB Thrusters
9 Single Arm KB Box Step ups

Strength

Friday, July 24th, 2020

Strength

Push-ups
1 Set of max unbroken push-ups
* Rest 2 minutes *
EMOM 10
50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WOD

Workout Format

Deck of Death - Me vs. You
♠ VSnap / Hollow Rocks
♣ Front Rack Lunge (53/35) / Goblet Squat (53/35)
♥ BB Thruster (65/45) / MB Clean (20/14)
♦ KBS / KB Snatch
A - 1 lap
2 - 30 Flutter Kicks
Joker - 100 Skips

Strength

Thursday, July 23rd, 2020

Strength

3 x Triple crush shoulder work ES
3 x 10 BB Z Press
Superset
3 x 8 ES DB Gorilla Row
3 x 8 DB Skull crushers

WOD

Workout Format

EMOM 10
5 push ups
10 sit ups
15 squats
* 1 min rest *
9 - 15 - 21
1 arm OH Lunges
Burpee over DB

Warm up / Mobility

200m Med Ball Crush
200m Farmer Carry

Strength

Wednesday, July 22nd, 2020

Strength

3 minutes of z1 work + 7-10 minutes of mobility/activation work *ankles, hips, t-spine, shoulders, lats, gluts, scaps + 5-7 minutes of workout prep lateral squats x 10/side skater squats x 10/side banded good mornings x10 floor angels x 10
10 minutes on the clock to finish the following: 30 front Squats @ 70% 3 ball slams @ the top of every minute

WOD

Workout Format

AMRAP double unders
rest 5 minutes
12 sec. AD sprints @ max effort rest 30-60 seconds x5
Rest
1 minute run @ 90% effort rest 1 minutes x3-4