Workouts | Raise the Bar Fitness

Strength

Wednesday, March 23rd, 2022

Strength

Bench

WOD

Workout Format

18-15-12-9-6
Wall Balls
Sit Ups
Push Ups

Strength

Tuesday, March 22nd, 2022

Strength

Back Squat
EMO1.5M
6 rounds @ 5 reps - building on each set until unable
Then
EMOM
3 x 3 at same weight as above last set

WOD

Workout Format

EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5 Strict Pull Ups + 5 DB Push Press (50/35)
Min 4 – 50 second Cal Row, Bike (Slow recovery pace)
Scale Numbers to Athletes Ability

Strength

Monday, March 21st, 2022

Strength

Back Squat
EMO1.5M
6 rounds @ 5 reps - building on each set until unable
Then
EMOM
3 x 3 at same weight as above last set

WOD

Workout Format

4 Rounds for Time:
30 Double Unders
15/12 Cal Bike
30 Double Unders
15 Front Rack Lunges (75/55)
Rest 2 minutes

Strength

Friday, March 18th, 2022

Strength

Push Press
3 Reps @ 80%
3 Reps @ 85%
AMRAP @ 90%

WOD

Workout Format

10-20-30-20-10 reps
DB Alt Arm Snatch
*After each round
10 Burpees
20 Air Squats

Strength

Thursday, March 17th, 2022

Strength

Deadlifts

WOD

Workout Format

TABATA (20 seconds work-10 seconds rest- 8 rounds each movement)
Goblet Squats
Battle Ropes
Toes to Bar/Knee Raise/Active Hang
Slam Balls
Gorilla Rows (1+1+2)
Cals
Mod Hollow
Farmer Hold

Strength

Wednesday, March 16th, 2022

Strength

Bench Press

WOD

Workout Format

Ladder
10 through to 1 of:
Push Press
Burpees
Rest 2 minutes
Then
Ladder 10-20-30-40-50
Double Unders
Sit Ups
Rest 2 minutes
Then
2-4-6-8-10-8-6-4-2
Cals
Push Ups

Strength

Tuesday, March 15th, 2022

Strength

Cleans
5 sets of 3 reps @ 70% (or add 5-10 lbs from last weeks numbers)
EMOM x 6
OH Squats 2 second tempo down, 2 second hold at the bottom x 3

WOD

Workout Format

4 Rounds for Time
15 Wall Balls
15 Pull Ups
15 Wall Balls
Rest 2 minutes

Strength

Monday, March 14th, 2022

Strength

Front Squats
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) AMRAP x 95%

WOD

Workout Format

Rounds for Time
9 Box Jumps
15 Lunges
21 KBS

Strength

Friday, March 11th, 2022

Strength

Push Press
1) 5 reps @ 75%
2) 5 reps @ 80%
3) AMRAP @ 85%

WOD

Workout Format

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Women 45 lb, then 55 lb, then 65 lb
Men 65 lb, then 85 lb, then 105 lb
Time cap: 12 minutes

Strength

Thursday, March 10th, 2022

Strength

Deadlift
1) 3 x 70%
2) 3 x 80%
3) AMRAP x 90%

WOD

Workout Format

10 Rounds
10 Cal Bike
10 Push Press
30 DU - penguins- 30 DU practice

Strength

Wednesday, March 9th, 2022

Strength

Bench Press
1) 3 x 70%
2) 3 x 80%
3) AMRAP 90%

WOD

Workout Format

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Cals
Push Ups
T2B

Strength

Tuesday, March 8th, 2022

Strength

Cleans
5 sets of 3 reps @ 70% (or add 5-10 lbs from last weeks numbers)
EMOM x 6
OH Squats 3 second tempo down, 3 second hold at the bottom x 2

WOD

Workout Format

AMRAP
5 Strict Pull Ups
10 Alternating DB Snatches (50/35)
15 Lateral DB Burpees

Strength

Monday, March 7th, 2022

Strength

1) 3 x 70%
2) 3 x 80%
3) AMRAP 90%
EMOM
Glute Bridge x 12
EMOM
Bulgarian Split Squat- single DB 6 ES

WOD

Workout Format

Ascending Ladder 3-6-9-12...
Single Arm OH DB Lunges
Box Jumps
Sit Ups
At the end of each round- 25 Double Unders (or 30 seconds DU practice)

Strength

Friday, March 4th, 2022

Strength

Push Press
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%

WOD

Workout Format

Crossfit Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Burpees over bar
Scaled
135/95
Step Overs

Strength

Thursday, March 3rd, 2022

Strength

Deadlifts
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%

WOD

Workout Format

16 minutes; Death By Cals - starting with 6 cals
Even: Cals (+2 cals every even minute) 6, 8, 10, 12, 14, etc.
Odd: 40 seconds of plank
On failure, start over at 6 cals.

Strength

Wednesday, March 2nd, 2022

Strength

BB Bench Press
1) 5 Reps @ 65%
2) 5 Reps @ 75%
3) AMRAP @ 85%
EMOMx 3
Tricep Push Ups
EMOM
Ring Rows

WOD

Workout Format

AMRAP 15
5 Push Ups
10 MB Thrusters
15 Sit Ups

Strength

Tuesday, March 1st, 2022

Strength

Cleans
1) 5 Reps @ 50%
2) 5 Reps @ 60%
3) 3 Reps @ 70%
4) 3 Reps @ 80%
5) AMRAP @ 85%
EMO1:5M x 5 sets
1 Pausing Overhead Squat - with tempo
Pause 10 seconds at the bottom

WOD

Workout Format

21-15-9
Overhead Squats (95/65)
Toes to Barbell
Directly into:
15-12-9
Thrusters (95/65)
Bent Over Row

Strength

Monday, February 28th, 2022

Strength

Front Squats
1) 5 Reps @ 50%
2) 5 Reps @ 60%
3) 3 Reps @ 70%
4) 3 Reps @ 80%
5) AMRAP @ 85%

WOD

Workout Format

4 Rounds
MIN 1 - 60 Double Unders
MIN 2 - 20 Lunges
MIN 3 - 24 Air Squats
MIN 4 - :50 Single Arm KB Front Rack Hold (switch half way)
MIN 5 - 12 KB RDL (heavy)

Strength

Friday, February 25th, 2022

Strength

Military Press
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

WOD

Workout Format

CROSSFIT OPEN 22.1
15 min AMRAP
3 Wall walks
12 DB snatch
15 Box jump overs

Strength

Thursday, February 24th, 2022

Strength

Deadlifts
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

WOD

Workout Format

21-15-9
Push Press (95/65)
Toes to Bar
Immediately into:
9-15-21
Burpees
Lunges (L+R=1)