Workouts | Raise the Bar Fitness

Strength

Wednesday, January 26th, 2022

General Warm-Up

2 Rounds
:45 Wall Sit
:15/:15 Doorway stretch (L/R)
:30 Reverse plank
:45 Wall sit
10 Jumping air squats
10 Scap push-ups

Strength

5 sets
10 Object presses
:90sec rest

WOD

Workout Format

10 Rounds for Time
10 Burpees
100m run (50 high knees)

Strength

Tuesday, January 25th, 2022

General Warm-Up

100m Jog (50 high knees)
15 Lunges
10 Tuck ups
5 Groiners

Strength

5 Sets
15 Chair Dips
:90secs rest

WOD

Workout Format

3 Rounds for Time
20 Jumping jacks
20 Burpees
20 Air squats

Strength

Monday, January 24th, 2022

General Warm-Up

2 Rounds
10 Groiners
10 Boot strappers
10 Inchworms

Strength

Plank Holds
3 Sets of :45secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

WOD

Workout Format

5 Rounds for Time
10 Chair dips
10 Object presses
5L/5R Split squats
* Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five on each leg each round

Strength

Saturday, January 22nd, 2022

General Warm-Up

4 Rounds
10 Jumping jacks
10 Samson stretches
10 Big arm circles forwards and backwards
10 Trunk twists

Strength

5 Sets
15 Push-ups
:90sec rest

WOD

Workout Format

14 minute AMRAP (as many rounds as possible)
20 Up downs
15 Sit-ups
10 Air Squats

Strength

Friday, January 21st, 2022

General Warm-Up

2 Rounds (5:00 minute cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit
10 Jumping Air Squats
10 Scap Push-ups
10 Bootstrappers

Strength

Hollow Holds
10 sets of :30sec hollow holds

WOD

Workout Format

For Time
100 Air squats
30 Chair dips
75 Air squats
20 Chair dips
50 Air squats
10 Chair dips

Strength

Thursday, January 20th, 2022

General Warm-Up

7 minutes of
4 Lunges
4 Burpees
4 Hollow rocks
4 Tuck jumps

Strength

Split Squats, 5 sets of:
5 right/left rear foot elevated split squats
*Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of five on each leg.

WOD

Workout Format

For Time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups

Strength

Wednesday, January 19th, 2022

General Warm-Up

10 Jumping jacks
10 Sit-ups
10 Air squats
10 Trunk twists

Strength

Plank Holds
3 sets of :30secs in each position
Elbow plank
Straight arm plank
Right side plank
Left side plank
Straight arm plank
Elbow plank

WOD

Workout Format

10 Rounds for Time
10 Air squats
10 Up downs
10 Tuck jumps

Strength

Tuesday, January 18th, 2022

General Warm-Up

2 Rounds
20 x Jumping lunges
20 x Groiners
20 x Arm crosses
20 x Bootstrappers

Strength

Press and holds, Find any object you can hold with two hands.
(This can be a chair, a backpack, a sack of potatoes, or jug of water.)
5 Sets
10 Object Strict presses + 20 sec hold over head
* Focus on reaching for the sky and keeping your elbows straight

WOD

Workout Format

For Max Reps
2 min of lunges
rest :30secs
2 min of push-ups
rest :30secs
2 min of tuck ups
rest :30secs
2 min of up downs
rest :30 secs
2 min of presses

Strength

Monday, January 17th, 2022

General Warm-Up

3 Rounds
15 Jumping jacks
10 Samson stretches
5 Big arm circles backwards and forwards

Strength/Skill

1 Set of max unbroken push-ups
(If you can’t do a push-up on the floor, you can do modified push-ups with your hands elevated on a couch or table.)
* rest 2 min *
10min EMOM
50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WOD

Workout Format

For Time
100 Air squats
75 Sit-ups
50 Chair dips
400m Run (200 high knees)

Strength

Friday, January 14th, 2022

Strength

Military Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Arnold Press
EMO1.5M x3
Gorilla DB Row x12

WOD

Workout Format

Even- 4 Burpee Over Rower
Odd- 4 DB Thrusters 30/20

Strength

Thursday, January 13th, 2022

Strength

Deadlift
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x3
DB Single Leg RDL x 12
EMOM x3
Cyclist Squats x12

WOD

Workout Format

30 Double Unders
Max Active Hang

Strength

Wednesday, January 12th, 2022

Strength

Bench Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Glute Bridge DB Bench Press x 12
EMO1.5M x 3
DB Back Row x 12

WOD

Workout Format

AMRAP 10
5 Power Cleans
10 T2B

Strength

Tuesday, January 11th, 2022

Strength

Pendlay Row
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

Strength

EMO1.5M x 3
Chin Ups x 12
EMOM x 3
DB Strict Press x 12

WOD

Workout Format

AMRAP
10 Cal Row
10 Push Ups

Strength

Monday, January 10th, 2022

Strength

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

Strength

EMO2M x 3
Lunges x12 per side
EMO1.5M x 3
Barbell RDL x 12

WOD

Workout Format

AMRAP
10 Box Jumps
15 BB OH Press (45/35)
20 Air Squats

Strength

Friday, January 7th, 2022

Strength

Conventional Deadlift 20 minutes
Heavy 5

WOD

Workout Format

2 minutes work/ 1 minute rest
x 8
4 Thrusters (45/35)
4 Burpee Over Bar

Strength

Thursday, January 6th, 2022

Strength

Bent Over Row
Tough 5
x 5
Rest 30 seconds
Then AMRAP 1 minute at 50%
30 second rest
x 4

WOD

Workout Format

5 Rounds
9 KBS
9 Burpees

Strength

Wednesday, January 5th, 2022

Strength

Back Squats - 20 minutes
Waves of 5

WOD

Workout Format

1:30 minutes work - 1:30 rest
x 8
20 Wall Balls
Row/Bike/DU for remainder of the time

Strength

Tuesday, January 4th, 2022

Strength

Bench Press
Tempo:
5 second hold at the top
5 sets at working weight - approx 75% of 1RP

WOD

Workout Format

3 Rounds
12/8 Cals
30 Double unders (45 seconds of DU practice)
30 KBS
10 DB Strict Press
Then 1500 meter Row/2.5 mile Bike

General

Monday, January 3rd, 2022

WOD

Workout Format

Buy In:
- Push-ups x 3 pause rest sets to failure
- Pull-ups x 3 pause rest set to failure
For time 5 Rounds
10 x Dual DB Hand Power Cleans
15 x Bent Over DB Row
1 min x Air Bike Max Cal Sprint
- Rest 2 Minutes -
10 x Dual DB Hang Power Snatches
15 x DB Strict Press
1 min x Air Bike Max Cal Sprint
- Rest 2 Minutes -

Strength

Friday, December 31st, 2021

WOD

Workout Format

For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders (or 1 min DU practice)
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
DU must be unbroken or athlete starts over