Workouts | Raise the Bar Fitness

Strength

Friday, August 5th, 2022

General Warm-Up

3 rounds
1 minute cardio of choice
12 ring rows
2 gym length invicible hurdle step overs
30 seconds alternating forearm to high plank

Strength

30 seconds on / 1 minute off x 4 rounds
overhead barbell hold march
30 seconds on / 1 minute off x 4 rounds
back rack barbell hold march
* similar to strongman yolk training these hold should be heavy. The back rack hold should be heavier than the overhead hold

WOD

Workout Format

For time in pairs split the work (30 minute cap)
1600m bike
160 air squats
1600m run
160 push-ups
1600m row
160 sit-ups

Strength

Thursday, August 4th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
20 Cross band monster walk steps
10 push-ups
6 inchworms to downward dog
Double under practice in remaining time
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:45 minutes on the minute x 5 rounds
bench press x 6 reps building weight each set
Every 1:15 minutes on the minute x 3 rounds
Barbell row x 8 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 creep close to your 5 rep max

WOD

Workout Format

As many rounds as possible in 12 minutes
400m run
20 front squats
20 shoulder to overhead
(95/65)

Strength

Wednesday, August 3rd, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
1 minute bike or row
8 med ball squats
6 long jumps
12 ring rows
Wall sit 30 seconds or time remaining
back squat demo
back squat warm-up/practice/form check x 3-5 minutes

Strength

Every minute on the minute x 7
back squats x 2 reps build weight
Every minute on the minute x 7
box jumps x 2 reps build height
* perform the back squats explosively, we aren't looking to get a new 2 RM but to prime the legs for box jumps.

WOD

Workout Format

As many rounds as possible in 20 minutes in a weighted vest (20/10)
5 pull-ups
10 push-ups
15 air squats
*This is a classic funtional fitness workout with a little spice

Strength

Tuesday, August 2nd, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
8 push-up to downward dog
12 band good mornings
12 banded row
Hanging L sit for remaining time

Strength

Every 1:15 minutes on the minute x 6 rounds
Strict overhead press x 5 reps building weight each set
Every 1:15 minutes on the minute x 6 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 the weight will feel very heavy

WOD

Workout Format

5 rounds (15 min cap)
500m Row
15 DB push press (50/35)

Strength

Saturday, July 30th, 2022

General Warm-Up

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

Strength

In pairs split work
30 sandbag clean and jerks (100/50)
30 sandbag squats
30 sandbag deadlifts
30 burpees over sandbag
*make sure the weight feels tough, don't be afraid to go rep for rep with your

Strength

Friday, July 29th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
30 second skipping
30 second assisted squat hold
30 second prayer stretch
Remaining time alternating turkish get ups

Strength

Every minute on the minute x 6 minutes
3 gym length sandbag front carry / add 1 gym length each minute
Every minute on the minute x 6 minutes
odd minute russian twists
even minute supermans

WOD

Workout Format

Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
max reps overhead squat shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps thrusters shared (135/95)
Rest 2 minutes
Every 4 minutes on the minute in pairs
200m run together
10 burpees synchro
Max reps front squats shared (135/95)
*share the reps of barbell workout however you'd like

Strength

Thursday, July 28th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
15 band deadlifts
15 band rows
15 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
bench press demo
bench press warm-up/practice/form check x 3-5 minutes

Strength

Every 1:45 minutes on the minute 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 the weight will creep close to your 5 rep max

WOD

Workout Format

4 rounds (18 min cap)
18 DB burpees (50/35)
25 wall ball thrusters (20/14)

Strength

Wednesday, July 27th, 2022

General Warm-Up

Every 3 minutes on the minute x 4 rounds
1 minute bike or row
8 med ball squats
8 med ball push press
5 push-up to downward dog
double under practice in time remaining
back squat demo
box squat warm-up/practice/form check x 3-5 minutes

Strength

Every 1:30 minutes on the minutes x 6 rounds
box squat x 3 reps build each set
Every 1:30 minutes on the minutes x 6 rounds
back rack squat jumps x 3 reps

Strength

Tuesday, July 26th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
10 med ball deadlifts
6 push-up to downward dog
1 minute farmer hold
plank hold remaining time

Strength

Every minute on the minute x 10 rounds
3-5 pull-ups
*Add or reduce resistance to achieve the proper challenge at the desired rep range.

WOD

Workout Format

For time (16 min cap)
50 cal row
50 devil press (40/25)
400m run

Strength

Monday, July 25th, 2022

General Warm-Up

Every 3 minutes on the minute x 3 rounds
toe raise to calf raise rocks x 15
high knees x 16
butt kicks x 16
med ball overhead press x 10
inch worms no stand up x 6
plank hold remaining time
sumo deadlift demo/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 rounds
12 sumo deadlifts (build weight as needed)

WOD

Workout Format

For time in a weighted vest (20/10) (30 min cap)
1000m run before and after
10 rounds
10 push-ups
15 sit-ups

Strength

Saturday, July 23rd, 2022

General Warm-Up

1 rounds
500m row
1 minute assisted squat hold
10 push-ups to downward dog
8 sampson stretch per side
10 sweepers per side
5-10 minutes to practice and warm-up to the working weight for the barbell movments in the wod

WOD

Workout Format

In Pairs- Split the work
4 rounds
10 front squats (175/125)
30 pull-ups
10 deadlifts (175/125)
30 toes to bar
10 jerks (175/125)
30 push-ups

Strength

Friday, July 22nd, 2022

General Warm-Up

4 rounds
400m row
30 seconds med ball elbow hold
10 DB bent over row to bent over Y raise
5-10 minutes of PVC overhead press technique lesson and warm-up sets

Strength

Every 1:30 on the minute x 4 rounds
Overhead press x 12 reps
Every 1:30 on the minute x 4 rounds
Ring rows x 20 reps

WOD

Workout Format

4 rounds (18 min cap)
20 DB lunges (40/25)
20 cal row (40/25)
20 DB Push-press (40/25)

Strength

Thursday, July 21st, 2022

General Warm-Up

4 rounds
200m run
10 MB crush squat
10 MB push press
50m farmer carry
5-10 minutes of PVC back squat technique lesson and warm-up sets

Strength

Every 1:45 minutes on the minute x 5 rounds
Back squats x 6 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 creep close to your 5 rep max

WOD

Workout Format

4 rounds
8 deadlifts (225/95)
15 box jump step downs

Strength

Wednesday, July 20th, 2022

General Warm-Up

Every 4 minutes on the minute x 3 rounds
1 minute cardio of choice
10 med ball squats
10 med ball deadlifts
6 med ball cleans
hollow hold to failure rest remainder of minute
5-10 minute thruster progression and technique lesson

Strength

Every 1:30 minutes on the minutes x 10 rounds
Box jump x 3 reps build each set
Every 1:30 minutes on the minute x 4 rounds
KB Swings x 8 reps

WOD

Workout Format

3 rounds (8 min cap)
15 thrusters (95/65)
15 toes to bar

Strength

Tuesday, July 19th, 2022

General Warm-Up

4 rounds
200m run
10 MB deadlifts
10 MB push press
50m farmer carry
5-10 minutes of PVC deadlift technique lesson and warm-up sets

Strength

Every 1:45 minutes on the minute x 5 rounds
Deadlifts x 7 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

As many rounds as possible in 12 minutes
12 power snatchs (95/65)
30 double unders

Strength

Monday, July 18th, 2022

General Warm-Up

Every 3 minutes on the minute x 4
12 band good morning
12 band row
12 air squats
10 push-ups
double under practice remaining time

Strength

Every 1:30 on the minute x 4 rounds
Dumbbell bench press x 12 reps
Every 1:30 on the minute x 4 rounds
Bent over dumbbell row x 12 reps

WOD

Workout Format

For time (30 min cap)
50/40 cal bike buy in
10 rounds
10 wall balls (20/14)
10 KB swings (50/35)
50/40 cal bike cash out

General

Saturday, July 16th, 2022

General Warm-Up

400m run
2 rounds
12 sweeper stretch
12 dynamic squat stretch
12 high plank to downward dog
2 rounds
12 med ball muslce clean squats
12 med ball cleans
12 med ball rows

WOD

Workout Format

In pairs split reps
3 rounds
40 squat cleans (95/65)
40 pull-ups
800m run

Strength

Friday, July 15th, 2022

General Warm-Up

Warm-up (15 minutes)
Every 4 minutes on the minute x 3 rounds
200m med ball run
10 med ball hinge to row
10 med ball thrusters
10 no push-up burpees

Strength

Every minute on the minute x rounds
Chin-ups x max reps
Every minute on the minute x rounds
Ring dips x max reps
*Two very challenging bodyweight movements, depending on your level you should scale these. Avoid scaling the ring dips to bench dips, instead try foot assisted ring dips or plyo box dips

WOD

Workout Format

For Time (remaining time in class cap)
2 rounds
50 wall balls
50 sit-ups
50 DB snatches

Strength

Thursday, July 14th, 2022

General Warm-Up

Warm-up (22 minutes)
3 rounds
200m run
10 squats
6 inchworm to push-up
20 sec hollow hold
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps

Strength

Every 1:45 minutes on the minute x 5 rounds
back squat x 6 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 creep close to your 6 rep max

WOD

Workout Format

3 rounds (18 min cap)
400m run
5 sandbag shoulder to overhead (100/50)
20 sand bag squats (100/50)

Strength

Wednesday, July 13th, 2022

General Warm-Up

Warm-up (15 minutes)
12 minutes as many quality reps as possible
6 sampson stretch per side
6 rotating lunges per side
6 inch worms
12 KB swings
12 ring rows
5-10 minutes pvc deadlft demo, progression, and form check

Strength

Every 1:15 minutes on the minutes x 10 rounds
barbell row x 3 reps building.
Every 2 minutes on the minute x 4 rounds
banded chops x 10 per side

WOD

Workout Format

3 rounds (8 minute cap)
10 deadlifts (205/135)
10 burpees over bar