Workouts | Raise the Bar Fitness

Strength

Tuesday, October 18th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball thrusters
30 seconds med ball good mornings
30 second high knees

Strength

5 rounds / 40 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold

WOD

Competitive

as many rounds as possible in 12 minutes
12 thrusters (95 / 65)
12 bar facing burpees

Performance

as many rounds as possible in 12 minutes
12 thrusters (75 / 45)
12 bar facing burpees (step over allowed)

Lifestyle

as many rounds as possible in 12 minutes
12 thrusters (45 / 25)
12 bar facing burpees (step over allowed)

Strength

Monday, October 17th, 2022

General Warm-Up

3 rounds
30 second ankle stretch
30 seconds arm circles
30 seconds med ball squats
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds deep lunges
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 2 minute on the minute x7 rounds
Front Squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive

5 rounds for time
20 push-ups
20 pull-ups
20 pistol squats

Performance

5 rounds for time
20 elevated push-ups
20 jumping pull-ups
20 assisted pistol squats or lunges

Lifestyle

5 rounds for time
12 DB bench press (25 / 15)
12 ring rows
12 lunges

Strength

Saturday, October 15th, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band thrusters
12 band front squats
clean and jerk / snatch demo/progressions/teaching
clean and jerk / snatch warm-up/practice/form checks
5-10 minutes to practice the movements with your partner

WOD

Competitive

In pairs for 25 minutes
30 clean and jerks (120 / 85)
30 snatches (105 / 75)
150 wall balls (20 / 14)

Performance

In pairs for 25 minutes
30 clean and jerks (90 / 65)
30 snatches (80 / 60)
150 wall balls (14 / 10)

Lifestyle

In pairs for 25 minutes
30 clean and jerks (60 / 40)
30 snatches (60 / 40)
100 wall balls (14 / 10)

Strength

Friday, October 14th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Push Press x 7 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 6 reps last week

WOD

Workout Format

In Pairs, Split Reps

Competitive

30 Deadlifts (185 / 130)
30 Bar Facing Burpees
400m Run
20 Deadlifts (185 / 130)
20 Bar Facing Burpees
400m Run
10 Deadlifts (185 / 130)
10 Bar Facing Burpees
400m Run
10 Thrusters (75 / 50)
10 Pull-ups
400m Run
20 Thrusters (75 / 50)
20 Pull-ups
400m Run
30 Thrusters (75 / 50)
30 Pull-ups
400m Run

Performance

30 Deadlifts (135 / 95)
30 Bar Facing Burpees (Step Over)
400m Run
20 Deadlifts (135 / 95)
20 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (135 / 95)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (65 / 40)
10 Jumping Pull-ups
400m Run
20 Thrusters (65 / 40)
20 Jumping Pull-ups
400m Run
30 Thrusters (65 / 40)
30 Jumping Pull-ups
400m Run

Lifestyle

20 Deadlifts (95 / 65)
20 Bar Facing Burpees (Step Over)
400m Run
16 Deadlifts (95 / 65)
16 Bar Facing Burpees (Step Over)
400m Run
10 Deadlifts (95 / 65)
10 Bar Facing Burpees (Step Over)
400m Run
10 Thrusters (45 / 35)
10 Jumping Pull-ups
400m Run
16 Thrusters (45 / 35)
16 Jumping Pull-ups
400m Run
20 Thrusters (45 / 35)
20 Jumping Pull-ups
400m Run

Strength

Thursday, October 13th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
15 lunges
15 calf raises
10 leg swings per side
15 band pull aparts
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 5 reps last week.

WOD

Workout Format

3 Rounds for Time

Competitive

25 Box Jump Overs (24 / 20)
800m Run

Performance

25 Box Jump Overs or Step Overs (Any Height)
800m Run

Lifestyle

18 Box Step Overs (Any Height)
600m Run

Strength

Wednesday, October 12th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 second glute bridge
30 seconds band upright rows
30 seconds band pull aparts
30 seconds mountain climbers
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 10 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 9 reps last week

WOD

Workout Format

5 Rounds for Time

Competitive

12 / 9 Cal Row
10 Toes to Bar
6 Single Arm Devil Press (70 / 50)

Performance

10 / 7 Cal Row
10 Leg Raises or Knees to Elbow or Knees to Chest
6 Single Arm Devil Press (50 / 35)

Lifestyle

8 / 5 Cal Row
10 Lying Leg Raises or Hanging Knee Raises
6 Single Arm Devil Press (35 / 20)

Strength

Tuesday, October 11th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball good mornings
30 seconds calf raises
30 second butt kickers
30 seconds penguin jumps

Strength

5 rounds / 45 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)

WOD

Workout Format

AMRAP 20

Competitive

400m Run
15 Single KB Deadlifts (100 / 70)
100 Double Unders

Performance

400m Run
15 Single KB Deadlifts (70 / 50)
100 Double Unders or Double Singles (Count Misses)

Lifestyle

250m Run
15 Single KB Deadlifts (50 / 35)
75 Single Unders

General

Monday, October 10th, 2022

General Warm-Up

2 rounds
12 cat cows
200m run
12 banded good mornings
12 band pull downs
12 band thrusters
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In teams of four
8 rounds relay style one partner works at a time
100m sprint
4 burpees
8 air squats
12 sit-ups
-into-
4 rounds syncro all partner together
200m run with rope
12 burpees over rope
16 air squats
20 sit-ups
-into-
for time complete as desired in remaining time all partners can work at once
800m run
100 burpee
200 air squat
300 sit-ups

Strength

Saturday, October 8th, 2022

General Warm-Up

2 rounds
1.5 min cardio of choice
12 banded good mornings
12 band pull downs
12 band front squats
5-10 minutes to practice the movements with your partner

WOD

Competitive

In pairs 3 rounds for time split reps
100 cal air bike
30 kettlebell swings (70 / 50)
150 air squats

Performance

In pairs 3 rounds for time split reps
80 cal air bike
30 kettlebell swings (50 / 35)
100 air squats

Lifestyle

In pairs 3 rounds for time split reps
60 cal air bike
24 kettlebell swings (35 / 20)
60 air squats

Strength

Thursday, October 6th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
10 band good mornings
10 band sumo deadlift high pull
10 band thrusters
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 4 reps last week

WOD

Competitive

5 rounds for time (15 min cap)
20 hang power cleans (45/35)
20 front squats
20 push press

Performance

5 rounds for time (15 min cap)
20 hang power cleans (35/25)
20 front squats
20 push press

Lifestyle

5 rounds for time (15 min cap)
12 hang power cleans (35/25)
12 front squats
12 push press

Strength

Wednesday, October 5th, 2022

General Warm-Up

3 rounds
60 seconds cardio of choice
30 second lying leg raises
30 seconds scap pull-ups
30 seconds band pull aparts
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 9 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 8 reps last week

WOD

Competitive

3 rounds
As many reps as possible in 3 minutes
8 pull-ups
8 burpee box jump overs
REST 3 MIN

Performance

3 rounds
As many reps as possible in 3 minutes
8 jumping pull-ups
8 burpee box jump or step overs
REST 3 MIN

Lifestyle

3 rounds
As many reps as possible in 3 minutes
8 ring rows
8 burpee to box, box step overs
REST 3 MIN

Strength

Tuesday, October 4th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball cleans
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps
TGU demo/progressions/teaching
TGU warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Turkish get up x 2 reps per side building weight each set

WOD

Competitive

5 Rounds
21/16 cal air bike
7 cleans (160lbs / 110lbs)

Performance

5 Rounds
16/12 cal air bike
7 cleans (115lbs / 80lbs)

Lifestyle

5 Rounds
11/8 cal air bike
7 cleans (80lbs / 55lbs)

Strength

Monday, October 3rd, 2022

General Warm-Up

3 rounds
30 seconds arm circles
30 seconds med ball good mornings
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds butt kickers
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Front Squat x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

WOD

Competitive

As many reps as possible in 15 minutes
400m run
15 toes to bar
15 DB snatches (50/35)

Performance

As many reps as possible in 15 minutes
400m run
15 hanging leg raises
15 DB snatches (35/25)

Lifestyle

As many reps as possible in 15 minutes
200m run
15 hanging knee raises
15 DB snatches (25/15)

General

Saturday, October 1st, 2022

WOD

Workout Format

In teams of 3
Buy-in
33 laps (can work together)
Followed by
(Only 1 person working at a time)
3 rounds
33 Pull-ups (Jumping Pull-ups) - (Ring Rows)
33 Push-ups (Knee Push-ups) - (Elevated Push-ups)
33 Box Jumps (24/20) - (height that you can comfortably do 11 in a row)
33 Air Squats
33 KBS (53/35) - (35/24) - (24-15)
33 Lunges
33 T2B (Leg Raises) - (Knee Raises)
33 Double-Unders (Double - Single) - (Singles)
33 Burpees

Strength

Friday, September 30th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds scap pull-ups
Push press demo/progressions/teaching
Push press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Push Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Competitive

4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 strict pull-ups
5 strict handstand push-ups
REST 2 minutes

Performance

4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
4 pull-ups
4 handstand push-ups or pike push-ups
REST 2 minutes

Lifestyle

4 Rounds
Partner A: 2 minute max cal row
Partner B: as many reps as possible in 2 minutes
5 dumbbell bent over row
5 dumbbell Z press
REST 2 minutes

Strength

Thursday, September 29th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 scap pull-ups
10 band pull aparts
15 band good mornings
15 glute bridges
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift x 4 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps last week

WOD

Workout Format

Competitive: (30 min cap.)
For time
50 wall balls (20 / 14)
50 double unders
50 dumbbell deadlifts (60 / 40)
50 sit-ups
Performance: (30 min cap.)
For time
30 wall balls (20 / 14)
50 double unders or double singes (count misses)
50 dumbbell deadlifts (45 / 30)
50 sit-ups
Lifestyle: (30 min cap.)
For time
30 wall balls (14 / 10)
60 singes (count misses)
30 dumbbell deadlifts (30 / 20)
30 sit-ups

Strength

Wednesday, September 28th, 2022

General Warm-Up

3 rounds
60 seconds cario of choice
30 second inch worms to downward dog
30 seconds band row
30 seconds band thrusters
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Pendlay Row x 8 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Competitive

4 Rounds for time (15 min cap.)
10 Pull-ups
15 dumbbell bench press (45 / 30)
9 dumbbell thrusters (45 / 30)

Performance

4 Rounds for time (15 min cap.)
10 Jumping pull-ups
15 dumbbell bench press (35 / 20)
9 dumbbell thrusters (35 / 20)

Lifestyle

4 Rounds for time (15 min cap.)
10 dumbbell bent over row (25 / 15)
10 dumbbell bench press (25 / 15)
5 dumbbell thrusters (25 / 15)

Strength

Tuesday, September 27th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball thrusters
30 seconds med ball forearm hold
30 seconds scap push-ups
30 seconds prayer stretch (or any other lat stretch)
30 seconds penguin jumps

Strength

5 rounds / 20 seconds work / 1 minute rest
Barbell Zercher hold building weight
6 rounds / 60 seconds on / 30 seconds off
Forearm Plank

WOD

Competitive

For as many reps as possible in 9 minutes
3 hang snatches (75 / 55)
3 overhead squats (75 / 55)
30 double unders
* add 3 reps to the barbell movements each round

Performance

For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats (45 / 35)
30 double unders or double singes (count misses)
* add 3 reps to the barbell movements each round

Lifestyle

For as many reps as possible in 9 minutes
3 hang snatches (45 / 35)
3 overhead squats to med ball (45 / 35)
45 single unders
* add 3 reps to the barbell movements each round

Strength

Monday, September 26th, 2022

General Warm-Up

3 rounds
30 seconds elephant walks
30 seconds assisted squat hold
30 seconds scap pull-ups
30 seconds scap push-ups
30 seconds band hip flexor march right
30 seconds band hip flexor march left
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:30 minute on the minute x 8 rounds
Front Squats x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 3 reps several weeks ago

WOD

Competitive

As many rounds as possible in 20 minutes
30 / 25 cal air bike
15 push-ups
15 air squats
15 hanging leg raises

Performance

25 / 20 cal air bike
15 knee push-ups or elevated push-ups
15 air squats
15 hanging leg raises

Lifestyle

20 / 15 cal air bike
10 elevated push-ups
10 air squats or TRX squats

Strength

Saturday, September 24th, 2022

General Warm-Up

2 rounds
200m run
12 banded good mornings
12 band pull aparts
12 band front squats
12 kip swings
5-10 minutes to practice the movements with your partner

WOD

Competitive

As many rounds as possible in pairs for 25 mins.
30 deadlifts (95/65) (split)
1200m run (together)
30 front squats (95/65) (split)
1000m run (together)
30 pull-ups (split)
800m run (together)

Performance

As many rounds as possible in pairs for 25 mins.
30 deadlifts (65/35) (split)
1200m run (together)
30 front squats (65/35) (split)
1000m run (together)
30 Jumping pull-ups (split)
800m run (together)

Lifestyle

As many rounds as possible in pairs for 25 mins.
20 KB deadlifts (45/25) (split)
1000m run (together)
30 Air squats (65/35) (split)
800m run (together)
20 Ring Rows (split)
400m run (together)