Workouts | Raise the Bar Fitness

Strength

Monday, November 1st, 2021

General Warm-Up

Breath Work- 10-15 breaths
DeadBugs- 10 reps each side
Glute Bridge- 15- 20 reps
Bird Dog- 10 ES
Bear Crawl to Lizard- 10 Reps
Goblet Squat/DB/KB with press out- 10-20 reps

Strength

Back Squats
12-10-6-4-3...
20 minutes

WOD

Workout Format

AMRAP 5 minutes
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)

Strength

Friday, October 29th, 2021

Strength

Sumo Deadlifts (Hinge Pattern)
8-6-6-4
On a 3 minute Clock

WOD

Workout Format

4 x 3 Minute AMRAP
1 Sumo Deadlift
2 Bar Facing Burpees
3 Box Jumps
Rest 1 minute in between sets

Strength

Thursday, October 28th, 2021

Strength

Bench
7-7-5-5-5-3-3-3-5-7

WOD

Workout Format

400m Run
15 Wall Ball
10 Pull-ups
200m Run (400m)
30 Wall Ball
20 Pull-ups
200m
45 Wall Ball
30 Pull-ups

Strength

Wednesday, October 27th, 2021

Strength

A) Bent Over Row
B) Tricep Extensions

WOD

Workout Format

18-15-12-9-6
Front Rack Lunges
Push Ups
Double Unders

Strength

Tuesday, October 26th, 2021

Strength

OH Push Press
5-5-5-5
OH Push Jerk
3-3-3-3-3

WOD

Workout Format

AMRAP 7
Ascending Ladder- (2-4-6-8-10...)
Shoulder to OH (95/65)
Toes to Bar

Strength

Thursday, November 25th, 2021

General Warm-Up

Active Hang
Side Planks
Skill:
Wall Flips/Wall Walks

Strength

5 Rounds
3 minutes Work/1 minute Rest
10 Push Press
25 Double Unders
Max Pull Ups (Ring Rows/ Deficit Pull Ups/Ring Pull Ups)

WOD

Workout Format

21-15-9
Wall Balls (20/14)
Leg Raises
Cals

Strength

Monday, October 25th, 2021

General Warm-Up

AMRAP 3 minutes
10 Plate Squats
10 OH Plate Lunges
10 Plate Hops
3 Rounds of 40 on/20 off Cross Band Walk

Strength

Back Squats
7-7-5-5-5-3-3-5-7

WOD

Workout Format

4 Rounds for Time
30 Double Unders
15/12 Cal Bike
30 Double Unders
15 Front Rack Single KB Step Ups (50/35)
2 minute Rest

Strength

Friday, October 22nd, 2021

Strength

OH MY CORE - FRIDAY

WOD

Workout Format

I GO- U GO
30-20-10
Box Jumps
Push Ups
400 meter Run together
30-20-10
Burpees
Sit Ups
400 meter Run Together
30-20-10
KBS (53/35)
Goblet Squats
400 meter Run Together
30-20-10
DB Snatches (50/35)
Lunges (50/35)

Strength

Thursday, October 21st, 2021

Strength

Power Cleans - 20 minutes
Sets of 3
Work on form
From the floor
From the Hang

WOD

Workout Format

3 x 3 minute AMRAP
4 Hang Power Cleans
8 Push Ups
16 Double Unders
*1 minute rest in between AMRAP

Strength

Wednesday, October 20th, 2021

Strength

Deadlifts - 20 minutes
Sets of 5

WOD

Workout Format

5 Rounds for Time
200 meter MB Run (20/14)
15 Wall Balls (20/14)
12 Deadlifts (185/135)

Strength

Tuesday, October 19th, 2021

Strength

Front Squats - 20 minutes
Sets/Waves of 5

WOD

Workout Format

AMRAP 9
9 Burpee Box Jumps
9 KB Snatch
9 Goblet Squats

Strength

Monday, October 18th, 2021

General Warm-Up

4 min
Double Under Practice
3 Min AMRAP
10 Med Ball Squats
10 Med Ball Overhead Press
10 Good Mornings
5 Med Ball Thrusters

Strength

OH Strict Press - 16 minutes
Sets of 5

WOD

Workout Format

20 minutes- Teams of 2
10 Cals
15 Thrusters (45/35)
15 KBS (53/35)

Strength

Friday, October 15th, 2021

General Warm-Up

200 meter run
200 meter farmer carry
X2

Strength

Oh my Core work:
5 min
20: hollow
10: arch
X 8
Then
Active hang 1 min
Side plank 30/30
X4

WOD

Workout Format

Team Battle For Max Burpees
8 Rounds
2 min on, 2 min off
21 Air Squats
15 Situps
19 Pushups
Max Burpees

Strength

Thursday, October 14th, 2021

Strength

Deadlifts
Sets of 7

WOD

Workout Format

AMRAP 4
12 Thrusters
12 Burpee over Bar
* 2 min rest *
AMRAP 6
6 Front Squats
6 Burpees

Strength

Wednesday, October 13th, 2021

Strength

Front Rack Barbell Lunges
Sets of 8

WOD

Workout Format

AMRAP 18
20 DB Snatches
20/15 Bike
20 DB Step Ups
20 Wall Balls

Strength

Tuesday, October 12th, 2021

General Warm-Up

Bear Crawl Shoulder Taps
Inch Worms
Shoulder Mobility (PVS- Wall Wipers)

Strength

A) Bench Press
Triples- waves
B) Tricep Extensions
3 sets of 8
C) Hammer Curls
3 Sets of 6

WOD

Workout Format

3 Minute AMRAP
7 Cals
7 Push Ups
Rest 2 minutes
4 Minute AMRAP
12 Double Unders
12 Push Press (45/35)

Strength

Friday, October 8th, 2021

Strength

Strict Press
Into
Push Press

WOD

Workout Format

Partner WOD
I GO U GO!
100 Rounds for Time
4 Squats
3 Sit Ups
2 Burpees
1 Push Ups

Strength

Thursday, October 7th, 2021

General Warm-Up

Skipping Practice
Paloff Press
Ring Rows
Then
EMOM 10 minutes
Odd: 30 second Active Hang
Even: Plank with Toe Taps

Strength

A) Landmine Row
4 x 8 Each Arm
B) Half Kneeling Over head DB Press
4 x 6 each side

WOD

Workout Format

AMRAP- 8 minutes
20 Ring Rows
200 meter Farmer Carry
Immediately into
AMRAP 8 minutes
20 Step Ups
200 meter Run

Strength

Wednesday, October 6th, 2021

General Warm-Up

200 meter MB Run
Then 4 Rounds
Monster Walk 40 seconds
Banded Good Mornings 40 seconds
Bicycle Kicks 40 seconds
EMOM 10 minutes
Odd: Single Leg Deadlifts
Even: Glute Bridge

Strength

Deadlifts

WOD

Workout Format

3 Rounds For Time
21 TTB
15 Cals
9 Deadlifts (185/135)

Strength

Tuesday, October 5th, 2021

General Warm-Up

200 meter Run
Into 3 minute AMRAP of:
10 MB Thrusters
10 MB Russian Twist
5 Sloppy push ups
30 second Plank
Farmer Hold
Forearm Hold
Then
EMOM 8 minutes
Odd: Push Ups 4-6
Even: Double Unders

Strength

Bench Press
10-8-6-4-2-2-2-6-8

WOD

Workout Format

15-12-9-12-15
Thrusters (75/55)
Burpees