Workouts | Raise the Bar Fitness

Strength

Tuesday, August 30th, 2022

Strength

5 rounds / 30 seconds work / 1 minute rest
Sandbag bear hug hold
10 rounds / 30 seconds on / 30 seconds off
Plank
* progressivly make the plank less stable by using rings or lifting a limb if it is to easy for 30 seceonds

WOD

Workout Format

For time
200m KB farmer carry (50/35)
150 double unders
100 weighted knee raises (20/14)
50 push-ups
25 sandbag cleans (100/50)

Strength

Monday, August 29th, 2022

General Warm-Up

3 rounds
30 seconds sampson 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
Front squat demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 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 3 reps or beat it

WOD

Workout Format

As many rounds as possible in 30 minutes
1000m row
30 sit-ups
20 air squats
10 strict pull-ups

Strength

Friday, August 26th, 2022

General Warm-Up

3 rounds
30 seconds arm circle
30 seconds scapula pull-ups
30 seconds assisted squat 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 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

in pairs for time
120 cal bike
90 wall balls (20/14)
60 KB swings (50/35)
30 burpees

Strength

Thursday, August 25th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
6 inchworm push-ups
12 band high pulls
12 air squats
12 band shoulder press
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 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

5 rounds for time (15 min cap)
20 hang power cleans (45/35)
20 front squats
20 push press
*light weight so push yourself to go unbroken as long as you can

Strength

Wednesday, August 24th, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
30 seconds scap pull-up
30 second plank hold
30 second cat cow
30 second L sit-hold
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 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each

WOD

Workout Format

For time (15 min cap)
15-12-9-6 reps
Chest to bar pull-ups
21-18-15-9 reps
V-ups
*great opportunity to challenge your pull-ups if you have them. If not scale as needed

Strength

Tuesday, August 23rd, 2022

General Warm-Up

30 seconds PVC shoulder circles
Kip swing coaching lesson
every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time

Strength

5 rounds / 30 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 20 seconds on / 40 seconds off
Hanging hollow body hold
*start at a weight that feels comfortable yet challenging, make small jumps each

WOD

Workout Format

As many rounds as possible in 12 minutes
500m row
30 sandbag clean and jerks (50/30)
15 burpees over sandbag
*insure you practice good technique when you do the sandbag cleans or you'll blow up your lower back. The light weight will trick you

Strength

Monday, August 22nd, 2022

General Warm-Up

3 rounds
30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds assisted squat hold
30 seconds cat cow
30 seconds arm circles
30 seconds Med ball elbow hold
Front squat demo/progressions/teaching
Front squat warm-up/practice/form checks

Strength

Every 1:45 minute on the minute x 7 rounds
Front Squat x 3 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

For Time
40 ring push-ups
200m run
15 box jumps
30 ring push-ups
200m run
15 box jumps
20 ring push-ups
200m run
15 box jumps
10 ring push-ups
*set the gym rings a few inches off the ground to mimic your regular push-up position as much as possible

Strength

Saturday, August 20th, 2022

General Warm-Up

2 rounds
200m run
1 minute assisted squat hold
1 minute farmer hold
6 long jumps
6 knee tuck jumps
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In pairs split the work
20 deadlifts (315/205)
4000m run
200m farmer carry (70/50)
200m sandbag carry (100/50)

Strength

Friday, August 19th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
12 band good mornings
12 banded row
8 push-ups
8 med ball thrusters
double under practice for remaining time

Strength

Every 1:30 minutes on the minute x 4 rounds
Dumbbell incline bench press x 10-15 reps
Every 1:30 minutes on the minute x 4 rounds
Hollow body hold x 30 seconds
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

4 rounds in pairs for time
50 wall balls
50 sit-ups
50 push-ups
50 jump lunges

Strength

Thursday, August 18th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 single leg glute bridge per side
6 inchworms to downward dog
10 Scap pull-ups
Double under practice in remaining time
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
Deadlift x 3 reps building weight each set
Every 1:30 minutes on the minute x 5 rounds
Pull-ups x 5-10 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

8 rounds for time adding 10lbs to the jerk each round (20 min cap)
15/12 cal bike
8,7,6,5,4,3,2,1 jerks (165/95)
*jerks can be done from blocks/rack

Strength

Wednesday, August 17th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds assisted squat hold
8 med ball thrusters
8 med ball good morning
6 long jumps
Split jerk demo
Split jerk warm-up/practice/form check x 3-5 minutes

Strength

Every 1:15 seconds x 13
Split jerk x 3 reps
*start at a weight that feels comfortable, make small jumps each set

WOD

Workout Format

4 rounds for time
15 thrusters (95/65)
10 overhead KB swings (60/40)
5 tuck jumps
1 minute rest

Strength

Tuesday, August 16th, 2022

General Warm-Up

30 seconds PVC shoulder circles
3-5 minutes kip swing coaching lesson
every 3 minutes on the minute x 2 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time
back squat and glute bridge demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
Back squat x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
Weighted glute bridge x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Use sandbags or a dumbbell to weight the glute bridges

WOD

Workout Format

6 rounds (20 minute cap)
25 lunges
8 burpees over box
15 toes to bar

Strength

Monday, August 15th, 2022

General Warm-Up

3 rounds
30 seconds sampson stretch
30 seconds sweeper stretch
30 seconds heel to toe walk
30 seconds cat cow
30 seconds arm circles
30 seconds ring rows
Pendlay row demo
pendlay row warm-up/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 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

WOD

Workout Format

Complete as many intervals as possible in the remainder of class
800m run
rest 2 minutes
1000m row
rest 2 minutes
400m run x 2
rest 1.5 minutes
500m row x 2
rest 1.5 minutes
200m run x 4
rest 1 minute
250m row x 4
rest 1 minute

General

Saturday, August 13th, 2022

General Warm-Up

1 rounds
400m run
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice the movements with your partner

WOD

Workout Format

In pairs as many rounds as possible in 30 minutes
400m run (together)
30 sit-up wall ball passes
30 synchro squats
30 burpees alternating partners
*400m run is done together. sits-ups are done partners facing each other, one partner will perform a sit-up with the wallball, once full sitting will do a chest pass tossing the ball to their partner at which point the other partner will perform the same until 30 reps total are completed. Squats should be synchro at the bottom and the top of the rep

Strength

Friday, August 12th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
12 band good mornings
12 banded row
12 KB swings
double under practice for remaining time

Strength

Every 1:30 minutes on the minute x 4 rounds
chin-ups x 6-10 reps
Every 1:30 minutes on the minute x 4 rounds
bent over dumbbell row x 12 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

In pairs perform as many reps as possible in 15 minutes
4 rounds
partner a) bar hang
partner b) 10 sand bag cleans
switch and then
together) 100m sandbag carry
*both partners carry their own sandbags

Strength

Thursday, August 11th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
20 Cross band monster walk steps
6 inchworms to downward dog
10 KB grip crushers per side (squeeze and release the handle)
Double under practice in remaining time
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:20 minutes on the minute x 6 rounds
back squat x 3 reps building weight each set
Every 1:30 minutes on the minute x 5 rounds
farmer hold x 30 seconds building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max

WOD

Workout Format

15 minutes for max hold time
10 right arm dumbbell snatch (60/40)
25 high plank shoulder taps
10 left arm dumbbell snatch (60/40)
25 high plank shoulder taps
max time gym rings support hold

Strength

Wednesday, August 10th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
200m run
8 med ball elbow squeeze and squats
8 med ball good morning
6 long jumps

Strength

Every 45 seconds x 15
high jump x 1 reps
Every minute on the minute x 10
single arm dumbbell push jerk x 5 reps (switch arms each round)

WOD

Workout Format

For time
20 box jump overs (24/20)
20 push-press (35/20)
rest 1 minute
15 burpee box jumps (24/20)
15 double dumbbell snatch (35/20)
rest 1 minute
10 box jumps (30/24)
10 devil presses (35/20)

Strength

Tuesday, August 9th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 push-up to downward dog
12 banded row
kip swing practice for remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:15 minutes on the minute x 6 rounds
bench press x 5 reps building weight each set
Every 1:30 minutes on the minute x 4 rounds
band lat pull down x 12 reps
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will feel very heavy

WOD

Workout Format

As many reps as possible in 12 minutes
8 back squats (205/135)
8 chest to bar pull-ups
15/10 calorie bike

Gymnastics

Monday, August 8th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds prayer stretch
30 second assisted squat hold
10 air squats
Zombie Squat demo
Zombie Squat warm-up/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 rounds
Zombie Squats x 10 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go

WOD

Workout Format

4 rounds (30 min cap)
bike 1 minute
10 push-ups
row 1 minute
10 toes to bar
shuttle runs 1 minute
10 jump lunges
each round add 30 seconds to each cardio movement and add 5 reps to each gymnastics movement

Strength

Saturday, August 6th, 2022

General Warm-Up

1 rounds
500m row
1 minute assisted squat hold
6 inchworm to downward dog
8 sampson stretch per side
10 sweepers per side
12 band row
5-10 minutes to practice with the sandbag and get a feel for overhead pressing it

WOD

Workout Format

In teams of 3 complete work as you'd like it doens't need to be done in order, only 2 partners can work at a time
200 cal air bike
150 pull-ups
100 deadlifts (205/155)
50 wall walks
25 cleans (205/155)