Workouts | Raise the Bar Fitness

Strength

Friday, June 17th, 2022

General Warm-Up

Warm-up (15 minutes)
as many quality reps as possible x 5 mintutes
30 single unders
10 ring rows
6 inch worms with a push-up
10 band good mornings
PVC ground to overhead demo and form check x 10 minutes
PVC clean deadlift 3-5 reps
PVC snatch deadlift 3-5 reps
PVC clean 3-5 reps
PVC snatch 3-5 reps
PVC clean and push press 3-5 reps

Strength

DB BENCH PRESS
Every 3:00 minutes on the minute x 4 rounds
dumbbell bench press x 10
Recover 10-15 seconds
Seated band row x 15-20 reps
*make sure the weight is heavy enough that each set feels challenging on the bench press with the last set being a really tough, and with the band you should feel the burn.

WOD

Workout Format

10 rounds for time (15 minute time cap)
5 barbell ground to overhead (95/65) (synchro)
6 KB farmer carries (90/50) (1 gym length) (you go I go switching at half)
5 strict pull-ups (synchro)
* grab a partner about the same fitness level as you as. The ground to overhead should be locked out overhead together, and the pull-ups should have both partners finishing with arms fully extended together. Be ready for your grip to start suffering.

Strength

Thursday, June 16th, 2022

General Warm-Up

Warm-up (22 minutes)
every minute on the minute x 10 rounds
every odd minute: skipping
minute 2) sweeper stretch
minute 4) hollow body hold
minute 6) kb shoulder halos
minute 8) kb romanian deadlift
minute 10) long jumps
5 minutes pvc demo and form check
PVC on the back hip hinge x 5-10 reps
PVC stiff leg deadlift x 5-10 reps
PVC deadlift x 5-10 reps

Strength

DEADLIFTS
Every 1:45 minutes on the minute x 6 rounds
deadlifts 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 creep close to your 5 rep max.

WOD

Workout Format

5 rounds for time (12 minute time cap)
75 double unders
10 overhead KB swings (50/35)
*Overhead KB swings are meant to be fast and powerful. The skipping shouldn't take longer than 1 minute at the start, switch to 115 singles, 75 single/doubles, 50 double attempts, or 75 penguins jumps

Strength

Wednesday, June 15th, 2022

General Warm-Up

warm-up (18 minutes)
3 rounds
400m run
20 russian twists
10 DB good mornings
10 crush grip DB overhead press
box squat demo and for check (5 minutes)

Strength

BOX SQUATS
Every 1:30 minutes on the minutes x 5 rounds
box squats x 8 speed reps
*The weight here should not feel heavy for a traditional squat. You should control the way down to the box and explode upwards. If you know your one rep max you could aim for around 40%.
EMOM x 6 rounds
odd minutes: hollow body hold
even minutes: glute bridge hold
*If you have to drop from either movement due to fatigue stop for the remainder of the minute and rest.

WOD

Workout Format

5 rounds for time (6 minute time cap)
5 hand stand push-ups
5 dual DB hang cleans (45/30)
5 toes to bar
*this workout is a sprint, if you can't do this unbroken scale some movements. For handstand push-ups you could do pike push-ups, hand release push-ups, or regular push-ups. For toes to bar some options are leg raises, knee raises, and lying leg raises.

Strength

Tuesday, June 14th, 2022

General Warm-Up

warm-up (15 minutes)
every 3 minutes on the minute x 4 rounds
8 DB row to overhead press
16 walking lunges
6 DB romanian deadlifts
3 high jumps
PVC strict press demo and form check (3 minutes)
PVC strict press x 3-5 reps

Strength

STRICT PRESS
every 1:25 minutes on the minute x 4 rounds
strict press x 6 reps build 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.
PULL UPS
Every minute on the minute x 10 rounds
weighted pull-up x 3-5 reps

WOD

Workout Format

AMRAP x 13 minutes
5 sand bag deadlifts
5 pull-ups
10 box jumps
10 sand bag deadlifts
5 pull-ups
10 box jumps
15 sand bag deadlifts
5 pull-ups
10 box jumps
20 sand bag deadlifts
5 pull-ups
10 box jumps
25 sand bag deadlifts
5 pull-ups
10 box jumps
30 sand bag deadlifts
5 pull-ups
10 box jumps
*The workload on the low back is going to be large. Break up the deadlifts as you need to, so you can keep the rests short. Pick a steady pace through the box jumps and pull-up variation

Strength

Monday, June 13th, 2022

General Warm-Up

warm-up (12 minutes)
every 3 minutes on the minute x 4 rounds
5 forward shuttle runs
5 backward shuttle runs
10 dynamic squats stretch
10 cat cows
remaining time plank toe taps

Strength

GOBLET SQUATS
Every 1:15 minute on the minute x 4 rounds
goblet squats x 12 reps
*holding the goblet in front allows most to hold a better squat pattern. This session is to accumulate reps in a good squat pattern improving overal squat techinque.

WOD

Workout Format

As many rounds as possible x 20 minutes
30/25 cal air bike
30 alternating lunges
400m run
30 sit-ups
*this aerobic session should be paced so you can work throughout the complete 20 minutes, push yourself to a state of heavy breathing with labored speech

General

Friday, June 10th, 2022

WOD

Workout Format

I go-U go
For Time - 30 seconds on/30 seconds off
100 Burpees
200 Air Squats
300 Sit Ups
200 Alt Lunges
100 Push Ups

Strength

Thursday, June 9th, 2022

Strength

Sumo Deadlift
E2MOM x 5
Build to a heavy 8
EMOM x 3
Romanian DL x 10

WOD

Workout Format

3 Rounds
21 Deadlifts (185/125)
63 Double Unders
21 V-Ups

Strength

Wednesday, June 8th, 2022

Strength

Bench

WOD

Workout Format

3 Rounds
12/8 Cals
30 Dubs
30 KBS
10 DB Strict Press
then 1500 meter Row or 2.5 mile bike

Strength

Tuesday, June 7th, 2022

Strength

Landmine Row
E1.5MOM x 5
Sets of 8
Then EMOM x 3
DB Row

WOD

Workout Format

3 Rounds
15 Thrusters
15 Burpee over Bar
600 meter Run

Strength

Monday, June 6th, 2022

Strength

:40 Active Hang
Plank 1:00
x 3
800 meter run
EMOM x 6
ODD)
Single leg hip extension
EVEN)
Lateral Band Walk
Then:
Back Squats
Build to a heavy set of 8
followed immediately by 10 jumping Squats
E3MOM x 5

WOD

Workout Format

AMRAP:
Max Calorie Bike
Every 3 Minutes (Starting at 0:00):
5 Box Jumps (24/20)
10 Burpees
15 Sit Ups

General

Friday, June 3rd, 2022

WOD

Workout Format

Partner I Go- You Go
100 Double Unders
50 Shoulder to OH (65/45)
30 Slam Balls
Rest 1 minute
100 Double Unders
40 Shoulder to OH (95/65)
30 Slam Balls
Rest 1 minute
100 Double Unders
30 Shoulder to OH (115/75)
30 Slam Balls

Strength

Thursday, June 2nd, 2022

Strength

Sumo Deadlifts

WOD

Workout Format

Accumulate 100 Wall Balls
2 minutes work- 1 minute rest
6 Deadlifts (225/155)
12 Alternating V-Ups
Max Wall Balls

Strength

Wednesday, June 1st, 2022

Strength

Bench Press
Build to a heavy 8
*Pause for 2 seconds on chest

WOD

Workout Format

3 Rounds
1:00 10/8 Cals
1:00 DB Farmer Hold
1:00 Plank Toe Touches
1:00 Sand Bag Hold
Immediately Into
AMRAP 5 minutes
10 Hand Release Push Ups
15 KBS
20 Air Squats
30 second rest

Strength

Tuesday, May 31st, 2022

Strength

Landmine Row
E3MOM x 5
Build to a heavy 8

WOD

Workout Format

15-12-9-6
T2B
100 meter Run
20-16-12-8
Lunges
100 meter Run
5-4-3-2
Wall Walk
100 meter Run

Strength

Monday, May 30th, 2022

Strength

Front Squats
E3MOM x 5
Build to a heavy 8- 2 second pause at the bottom

WOD

Workout Format

7 Rounds for Time
7 Thrusters
7 Bar Facing Burpees
7 C2B Pull Ups (with scaling options)
95/65

General

Friday, May 27th, 2022

WOD

Workout Format

You Go - I Go
10 Rounds Each
5 Pull Ups
10 Push Ups
15 Squats
20 Dubs

Strength

Thursday, May 26th, 2022

Strength

Bench Press
E3MOM
Build to a heavy 8
Immediately into
E2MOM
3 x 8
Tricep push ups

WOD

Workout Format

5 Rounds of 3 min for Max Reps:
10 Push Press (115/75)
125 Singles (25 Double Unders)
Max Rep Pull-ups (chest to bar)
REST 1 minute between each round

Strength

Wednesday, May 25th, 2022

Strength

Pendlay Row
E3MOM x 5
Immediately into
3 x8
Pike Push Ups / HSPU

WOD

Workout Format

EMOM 10:
Odd. 3 Wall Walks
Even. 12 Bent Over Rows

Strength

Tuesday, May 24th, 2022

Strength

Front Squats
E3MOM x 5
Work to a heavy 8
Then immediately into
E2MOM
3 x 8
Bulgarian Split Squat (8ES)

WOD

Workout Format

15-12-9 (85/55)
Thrusters
Front Squats
Wall Balls
After every round, row 250 meter

Strength

Friday, May 20th, 2022

Strength

Clean and Jerk for load
E1.5MOM
Build to a heavy single

WOD

Workout Format

AMRAP 1:30
x 8
6 Shuttle Runs
3 Hang Power CLeans (185/125)
Max Calorie Bike