Raise the Bar Fitness

WODs

Strength

Tuesday, July 21st, 2020

Strength

Deadlift
Waves - Triples

WOD

Workout Format
For time
21-15-9
Single Arm DB Thrusters
Push Ups
21-15-9
Alt DB Hang Clean and Jerk
Leg Raises / Wipers
21-15-9
Alt DB Snatches *
Burpees over DB
* Total reps (each arm = 1 rep)
Strength

Monday, July 20th, 2020

Strength

3 x 8 ES Front Rack Reverse Lunge
3 x 10 Glute Bridge (3 second hold)

WOD

Workout Format
3 Rounds
1 minute - Ground to OH *
1 minute - Russian Twist *
1 minute - Box Step Up *
1 minute - Ssquats *
1 minute - Burpees
1 minute - Rest
* With a plate
Strength

Tuesday, March 17th, 2020

Strength

A) Bench Press: 3 sets x 8-10 reps
Rest 1-2 min
SUPERSET 3 rounds (Rest 30-60 seconds)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

WOD

Workout Format
For Time
2 rounds
10 Step ups
20 Air Squats
20 wall touches 
2 rounds
20 bent over row
10 Push ups
20 burpees 
2 rounds
10 Situps
20 Supermans 
50 Jumping Jacks 
Strength

Monday, March 16th, 2020

Strength

Deadlift
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format
For Time
Buy In
200 skips
Then
4 rounds
10 Single Arm DB Clean and Jerk (50/35)
10 V-Snaps
10 One Arm Alternating OH DB Stationary Lunges (50/35)
10 Russian Twists
Cash Out
200 skips
Strength

Friday, March 13th, 2020

Strength

Ball Slam into High Jump 4 sets of 5 reps
High/Low Dumbbell Carry
4 x 3 gym lengths

WOD

Workout Format
GAME DAY!
Strength

Thursday, March 12th, 2020

Strength

Barbell Pendlay Row
4 sets x 6-8 reps

WOD

Workout Format
For time
Buy In
2 minutes accumulated hollow holds
* When fail: 10 Supermans
Then
5 rounds 
5 HSPU
10 Double DB/KB OH Walking Lunges
60 Skips
Cash Out
40 shoulder taps 
Strength

Wednesday, March 11th, 2020

Strength

A) Double Dumbbell Step Ups
3 sets of 10 reps per side/ no alternating legs
Superset 3 Rounds/ 60 seconds rest
B1) Plank right side x 30 seconds
B2) Plank left side x 30 seconds

WOD

Workout Format
For Time 18 minutes
150 Wallballs
When failure, do the following exercises
(example: 20 wallballs, 10 push ups, 20 wall balls, 10 sit ups etc...)
Return to the first exercise once you make it down the list
10 Push Ups
10 Sit Ups
100 Skips
10 Tricep Dips
10 Slam Balls
Strength

Tuesday, March 10th, 2020

Strength

A) Kettlebell Suitcase Deadlift
3 sets x 10 reps
Superset (3 Rounds)
B1) Glute Thrust x 8 with a 5 second hold at the top
B2) Pank x 30 seconds

WOD

Workout Format
For Time:
30 Calorie Row
Then
21-15-9
Box Jumps
Pull Ups
Then
20 Burpees
Strength

Monday, March 9th, 2020

Strength

Barbell Overhead Press
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format
EMOM x 16 Minutes
5 Push Ups
10 Sit Ups
15 Squats
Strength

Friday, March 6th, 2020

Strength

Strength here.

WOD

Workout Format
WOD here.
Strength

Thursday, March 5th, 2020

Strength

Dumbbell Deadlifts:
8 set x 5 reps 

WOD

Workout Format
For Time:
30 Cal Row
4 Rounds of “FML”
20 Shuttle Runs
3 Rounds of “FML”
10 Cal Bike
1 Round of “FML”
1 Rounds of FML = 5 Burpees + 10 DB Snatches + 15 Sit Ups (abmat)
Strength

Wednesday, March 4th, 2020

Strength

A) Bench Press with 3 second eccentric: 3 sets x 8 / Rest 1-2 minutes
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Hollow Hold x 20 sec
B2) Superman Hold x 20 sec

WOD

Workout Format
Tabata 6 Rounds
(must finish movement before moving onto the next)
Vsnaps
Shuttle Runs
KBS
Supermans
Burpees
Plank
Strength

Tuesday, March 3rd, 2020

Strength

A) Dumbbell Bent Over Row: 3 sets x 8 reps / 1-2 min rest 
SUPERSET 3 rounds (Rest 45-60 sec)
B1) Double Arm Dumbbell Overhead Carry 2 lengths
B2) Double Arm Farmers Carry 2 lengths

WOD

Workout Format
4 Rounds for Time
3 lengths of OH Walking Lunges
15 Box Jumps
10 Reverse Lunge Wall Balls
5 HSPU
Strength

Monday, March 2nd, 2020

Strength

Barbell Back Squats
E1.5MOM x 3,3,3,2,2,2,1,1,1
Build up weight each set

WOD

Workout Format
AMRAP 15 minutes
10 Push Ups
20 Sit Ups
30 Cal Row/24 Cal Bike
Strength

Friday, February 28th, 2020

Strength

Friday (Stability)
A) Alternating Pistol Squat to Box 1 x 8 Each Side
B) Elevated Pistol Squat 1 x 8 Each Side
C) Alternating Assisted Pistol Squat 1 x 8 Each Side
D) Heel Elevated Pistol Squat 1 x 8 Each Side
E) Pistol Squat or Rolling Pistol Squat 1 x 8 Each Side 

WOD

Workout Format
Circuit Friday!
Strength

Thursday, February 27th, 2020

Strength

SUPERSET: 5 Rounds
A1) Strict DB Press x 5 @ 6/10 Difficulty
A2) DB Push Press x 5
B) Half Kneeling Pallof Press
3 x 12 Each Side

WOD

Workout Format
Dirty Thirty 
For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
Strength

Wednesday, February 26th, 2020

Strength

SUPERSET 4 Rounds
Pull-ups (or assisted pull-ups) x 5 @ 7/10 Difficulty
Pull-up Negatives x 5 @ Bodyweight
Plank or Swiss Ball Plank: 4 x 20 seconds: Rest 30 seconds
Rest 1-2 minutes

WOD

Workout Format
AMRAP 6
8 DB Snatches
8 T2B
8 Ring Rows
- Rest 1 minute -
AMRAP 6
5 Burpees
10 KB/DB Goblet Squats
30 Skips
Strength

Tuesday, February 25th, 2020

Strength

Back Squats
3 x 5 @ 7/10 Difficulty
Rest 1-2 minutes
SUPERSET 3 rounds
4 lengths x Single Arm Farmers Carry
20 x KB Long Arm Russian Twists
Rest 1 minute

WOD

Workout Format
9 - 15 - 21
Wall Balls
Situps
KBS
21 - 15 - 9
Slam Balls
Pushups
KB Deadlifts
Strength

Monday, February 24th, 2020

Strength

Bench Press
2 sets x 5 reps
1 set x AMRAP
* Weight should feel like a 8/10 difficulty.

WOD

Workout Format
4 Rounds for time
30 OH DB Lunges
20 DB Step Ups
10 HSPU
2 Lengths Bear Crawl
Strength

Friday, February 21st, 2020

WOD

Workout Format
Chipper - teams of 3
150 Slam Balls
300 KBS
150 Pullups
300 OH Walking Lunges
300 Situps
600 Skips
150 Floor Press
150 Push Ups
150 Thrusters
600 feet Farmer Carry
150 Straight Leg Deadlifts
Prev1...159160161162163Next