Workouts | Raise the Bar Fitness

Strength

Friday, September 23rd, 2022

General Warm-Up

3 rounds
30 seconds shuttle runs
30 seconds med ball overhead press
30 seconds med ball crush reverse lunges
30 seconds cat cow
30 seconds high plank toe taps
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead 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.Try to beat what you did for 5 reps several weeks ago.

WOD

Competitive

in pairs as many reps as possible in 20 mintues
10 Push-press (95/65) (sync)
30 front rack lunges (95/65) (shared)
10 box jumps (24/20) (sync)
30 sit-ups (shared)

Performance

in pairs as many reps as possible in 20 mintues
10 Push-press (45/35) (sync)
20 front rack lunges (45/35) (shared)
10 step-ups (24/20) (sync)
20 sit-ups (shared)

Lifestyle

in pairs as many reps as possible in 20 mintues
10 DB Push-press (15's/10's) (sync)
20 Alternating lunges (shared)
10 step-ups to plates mid shin (sync)
20 Crunches (shared)

Strength

Thursday, September 22nd, 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
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 8 rounds
Deadlift 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

4 rounds for time
200m run
15 deadlifts (205/145)
15 pull-ups

Performance

4 rounds for time
200m run
15 deadlifts (150/105)
15 Jumping pull-ups

Lifestyle

4 rounds for time
1 minute cardio
15 deadlifts (115/75)
15 ring rows

Strength

Wednesday, September 21st, 2022

General Warm-Up

3 rounds
60 seconds cario of choice
60 seconds slow tempo squats
60 second inch worms to downward dog
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench Press 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 match what you did for 8 reps or beat it. This will be the last week of the rep build

WOD

Competitive

For time
50 double unders
45 sit-ups
40 wall balls (20/14)
35 cal air bike
30 push-ups
25 med ball knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans
10 toes to bar
5 burpee pull-ups

Performance

50 double singles
45 sit-ups
40 wall balls
30 cal air bike
30 knee push-ups
25 knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 knees to elbows
5 burpee jumping pull-ups

Lifestyle

60 Singles
30 sit-ups
20 wall balls
20 cal air bike
20 Elevated push-ups
20 lying leg raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 hanging knee raises
10 burpee to dumbbell row

Strength

Tuesday, September 20th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds hollow body to superman rolls
30 seconds scap pull-ups

Strength

5 rounds / 35 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 30 seconds on / 30 seconds off
Hanging hollow body hold

WOD

Competitive

3 rounds for time
20 thrusters (45/35)
20 kip swings
25/20 cal row

Performance

3 rounds for time
15 thrusters (45/35)
15 kip swings
18/12 cal row

Lifestyle

3 rounds for time
15 med ball thrusters (20/14)
30 seconds bar hang
15/10 cal row

Strength

Monday, September 19th, 2022

General Warm-Up

3 rounds
30 seconds pidgeon stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap pull-ups
30 seconds Med ball elbow hold
30 seconds double under practice
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling 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

Every minute on the minute x 12 minutes
Odd minutes:
30 double unders
max reps clean and jerks (155/115)
Even minutes:
rest

Performance

Every minute on the minute x 12 minutes
Odd minutes:
30 double unders / single doubles
max reps clean and jerks (105/75)
Even minutes:
rest

Lifestyle

45 single unders
max reps clean and jerks (45/35)
Even minutes:
rest

Strength

Saturday, September 17th, 2022

General Warm-Up

2 rounds
200m run
10 banded good mornings
10 band pull aparts
10 sit-ups
10 push-ups
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In pairs every minute on the minute x 20 minutes max reps
1) partner wall balls
2) syncro DB front squats (35/25)
3) alternating burpee pull-ups
4) Syncro DB push press (35/25)
5) Rest

Strength

Friday, September 16th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds med ball overhead press
30 seconds med ball crush squats
30 seconds med ball row
30 seconds cat cow
30 seconds high plank toe taps
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead Press x 8 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 7 reps or beat it.

WOD

Workout Format

In teams of 3 complete 3000m run (shared. One partner works at a time)
every 3 minutes switch runner
Partner B & C completes max reps in 3 minutes of
20 partner wall balls
10 sync burpees
5 sync pull-ups

Strength

Thursday, September 15th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap push-ups
12 air squats
10 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
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 match what you did for 5 reps or beat it

WOD

Workout Format

5 rounds
10 devil press (50/35)
20 DB squats (50/35)

Strength

Wednesday, September 14th, 2022

General Warm-Up

3 rounds
30 second leg swings right
30 second leg swings left
30 seconds scap push-ups
30 second med ball forearm hold and squat
30 second band pull aparts
30 second shuttle runs
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench Press x 8 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 7 reps or beat it.

WOD

Workout Format

For time
50-40-30-20-10
Alternating lunges
Sit-ups
Every minute on the minute
5 thrusters (45/35)
5 burpee over bar

Strength

Tuesday, September 13th, 2022

General Warm-Up

3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds good mornings
30 seconds scap pull-ups

Strength

5 rounds / 40 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seconds

WOD

Workout Format

In 15 minutes
15 clean & jerks (115/75)
12 clean & jerks (135/85)
9 clean & jerks (155/95)
6 clean & jerks (175/105)
AMRAP clean & jerks (195/115)
7 toes to bar ever min on the min

Strength

Monday, September 12th, 2022

General Warm-Up

3 round
30 seconds figure four right stretch
30 seconds figure four left stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds arm circles
30 seconds scap push-up
30 seconds Med ball elbow hold
Front squat and Clean & Jerk demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 5 reps buidling 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

Workout Format

As many reps as possible in 12 minutes
30 double unders
9 front squats (115/75)
7 bar facing burpees
5 shoulder to overhead (115/75)

General

Saturday, September 10th, 2022

General Warm-Up

2 rounds
200m run
15 banded good mornings
15 band pull aparts
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In teams of 4 as many reps as possible in 30 minutes
140 Wall Balls (20/14)
140 Single DB Walking Lunge (50/35)
40 Burpee Box Jump Overs (24/20)
120 Wall Balls
120 Single DB Walking Lunge
40 Burpee Box Jump Overs
100 Wall Balls
100 Single DB Walking Lunge
40 Burpee Box Jump Overs
80 Wall Balls
80 Single DB Walking Lunge
40 Burpee Box Jump Overs
60 Wall Balls
60 Single DB Walking Lunge
40 Burpee Box Jump Overs
40 Wall Balls
40 Single DB Walking Lunge
40 Burpee Box Jump Overs
If the team finishes the round of 40, start back at the top.

Strength

Friday, September 9th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds med ball overhead press
30 seconds med ball good mornings
30 seconds cat cow
30 seconds plank hold
30 seconds butt kickers
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead 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 match what you did for 6 reps or beat it

WOD

Workout Format

For time in pairs
30/25 cal bike (together)
30 Sandbag over the shoulder (split alternating) (100/50)
30 shuttle runs (together)
30 devil press (split alternating) (50/35)

Strength

Thursday, September 8th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap pull-ups
10 KB deadlifts
10 KB swings
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 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 match what you did for 4 reps or beat it

WOD

Workout Format

For time (15 min cap)
1000m row
5 rounds
20 sit-ups
20 alternating lunges
*Go hard here, you can adjust the amount of reps to fit your fitness level

Strength

Wednesday, September 7th, 2022

General Warm-Up

3 rounds
30 second leg swings right
30 second leg swings left
30 seconds scap pull-up
30 second med ball forearm hold
30 second band pull aparts
30 second shuttle runs
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench 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 match what you did for 6 reps or beat it

WOD

Workout Format

As many rounds as possible for 30 minutes
25/20 calorie air bike
10 toes to bar
400m run
10 toes to bar
35/30 cal row
10 toes to bar
*Push yourself on the bar work, try something new if you're feeling up for it

Strength

Tuesday, September 6th, 2022

Strength

5 rounds / 30 seconds work / 1 minute rest
Overhead Dumbbell Hold
10 rounds / 30 seconds on / 30 seconds off
Banded Palof Hold (5 rounds per side)
* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seceonds

WOD

Workout Format

As mant reps as possible in 15 minutes
8 DB thrusters (45/30)
12 pull-ups
16 DB deadlift (45/30)

Strength

Saturday, September 3rd, 2022

General Warm-Up

2 rounds
200m run
15 banded good mornings
15 band pull aparts
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

For time
Partner A:
150 cal air bike
Partner B:
10 deadlift
10 bar facing burpees
10 chest to bar
Partner a will start working away at the 150 calories, partner b will do a round of the amrap. partners will then switch. continue the process until the 150 caloreis is complete

Strength

Friday, September 2nd, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds scapula push-ups
30 seconds hollow hold
30 seconds cat cow
30 seconds band overhead press
30 seconds ring rows
Overhead press demo/progressions/teaching
Overhead press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 5 rounds
Overhead Press 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 match what you did for 5 reps or beat it

WOD

Workout Format

In teams of 4 for time
Pair A
rest
Pair B
4 handstand wall walks (split)
8 single DB devil press (syncro)
16 single DB thruster (shared)
20 cal row (shared)
*During the wall walks on partner must hold a wall assisted handstand while the other completes their wall walks. pairs switch after all reps are complete until 4 rounds are complete

Strength

Thursday, September 1st, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap pull-ups
10 KB deadlifts
10 KB swings
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 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 match what you did for 3 reps or beat it.

WOD

Workout Format

As many reps as possible in 16 minutes
20/15 cal row
10 cleans (135/95)
20 toes to bar
10 deadlifts (135/95)

Strength

Wednesday, August 31st, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
30 seconds scap pull-up
30 second med ball forearm hold
30 second band high pulls
30 second wall sit
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minutes on the minutes x 5 rounds
Bench Press 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 match what you did for 5 reps or beat it

WOD

Workout Format

4 rounds for time
20/15 cal air bike
12 alternating DB snatches (70/40)