Workouts | Raise the Bar Fitness

Strength

Monday, October 4th, 2021

General Warm-Up

AMRAP 3
10 MB Squats
10 Lunges
10 MB OH Press
2 Rounds of 3:00
30 second Side Plank
30 second Mod Hollow
30 second Side Plank
10 V- Ups

Strength

Back Squats
10, 8, 6, 4, 2, 6, 8

Strength

Ladder 16 minutes
Every Round Add 3 Reps! (3, 6, 9, 12...)
Single Arm OH Lunges
Box Jumps
Sit Ups

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Friday, October 1st, 2021

Strength

Front Squats
sets of 5
2.2.1.1

Strength

21-15-9
Burpee
Sit Ups
Air Squat
Rest 2 minutes
30-15
Burpees
Sit Ups
Squats
2 minute rest
45
Burpees
Sit Ups
Squats

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Thursday, September 30th, 2021

Strength

Deadlift
7 sets of 3
with pause below the knee

Strength

Weighted Glute Bridge
5 sets of 5 reps

WOD

Workout Format

21-15-9
Cals
Wall Balls

Strength

Wednesday, September 29th, 2021

Strength

Bench
3 sets of 6

Strength

Bicep Curls
3 sets of 8

WOD

Workout Format

4 minute AMRAP
12 Double Unders
12 Push Press
Rest 2 minutes
3 minute AMRAP
6 Cals
6 Push Ups

Strength

Tuesday, September 28th, 2021

Strength

Single Leg Deadlift
3 x 8 each side

Strength

200 meter Walking Lunges

WOD

Workout Format

AMRAP 16
400 meter Run
20 Plank Outs
20 Box Jumps
20 Slam Balls
20 DB Step Overs (20/15)

Strength

Monday, September 27th, 2021

Strength

EMOM- 10 minutes
Ring Row 6-10 or Strict Pull Ups 4-6

Strength

3 Rounds
200 meter Farmer Carry
30 Second Plank

WOD

Workout Format

20 minute AMRAP
150 meter Row/.4 mile Bike
20 Bent Over Row (95/65)
200 meter Run
20 KBS
150 meter Row/.4 mile Bike
20 Sit Ups
200 meter Run
20 Deadlifts (95/65)
150 meter Row/.4 mile Bike
20 Squats
200 meter Run
20 Slam Balls

Strength

Friday, September 24th, 2021

Strength

Push Press- 16 minutes
Sets of 3
Into Push Jerks
Sets of 3

WOD

Workout Format

Team of 2
"I Go U Go"
12-9-6-3-6-9-12
Burpees
Air Squats
Sit-Ups
*Switch after Full Round
Partner A does a full round, then rests as Partner B does a full round

Strength

Thursday, September 23rd, 2021

Strength

Sumo Deadlift
10-8-6-4-2-4-6-8

WOD

Workout Format

AMRAP 8
30 Double Unders
15 Wall balls (20/14)
30 Double Unders

Strength

Wednesday, September 22nd, 2021

Strength

Bench
Sets of 3
2 second pause at the bottom of the last rep of each set

WOD

Workout Format

2 minute AMRAP
Thrusters 95/65
1 minute Rest
3 minutes AMRAP
Burpees
1 minute Rest
4 minute AMRAP
7 Thrusters
7 Burpees over Bar

Strength

Tuesday, September 21st, 2021

Strength

Front Squats
Sets of 3
3 second pause at the bottom of the third rep

WOD

Workout Format

3 Rounds
400 meter
21 Burpees

Strength

Monday, September 20th, 2021

General Warm-Up

Single Leg Deadlifts
Single Arm Front Rack Walking Lunges
Banded OH Press
Banded Goodmornings

Strength

Cleans
Sets of 3

WOD

Workout Format

AMRAP 8 minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to oh
1 Ground to OH

Strength

Friday, September 17th, 2021

Strength

EMOM 12 minutes
EVEN- 4-6 Pull Ups
ODD- Push Ups

WOD

Workout Format

30 rounds for time or 40 minute time cap
Partner wod "I Go You Go" style
One partner does 1 round while the other partner rests
30 rounds total
6 cal bike or 100m run
6 wall balls 20/14
6 DB snatch 50/35
6 TTB (12 hanging knee raises)

Strength

Thursday, September 16th, 2021

Strength

Deadlifts (light)
4 x 6
Core Circuit
10 minutes

WOD

Workout Format

21-15-9
Deadlifts (185/135)
Box Jumps (24/20)

Strength

Wednesday, September 15th, 2021

Strength

Bench
Sets of 5 (see below for rep specification)
Spotto x 1 then, 4 bench press
20 minutes

WOD

Workout Format

5 rounds for time
40 double unders (120 singles)
30 KBS (50/35)
20 front rack KB walking lunges (50/35)

Strength

Tuesday, September 14th, 2021

Strength

Front Squats
Sets of 5's for 20 minutes

WOD

Workout Format

27-21-15-9
Thrusters (45/35)
Cals

Strength

Monday, September 13th, 2021

General Warm-Up

200 meter Med Ball Run
Then
2 Rounds of:
10 squats
5 Inch worms
10 lunges
Then
200 meter Med Ball Run

Strength

Single leg DL (light)
Using a DB, KB or MB- your choice
3 Rounds of 8 each side
Bulgarian split squat (light)
Body Weight or Light
2 Rounds of 8 each side
*NOT A SUPERSET- complete DL before moving onto splitsquats

WOD

Workout Format

EMOM 25
1. 25 squats
2. 12 push ups
3. 25 KBS
4. Max burpees
5. Rest

Strength

Friday, September 10th, 2021

Strength

Front Squats

WOD

Workout Format

PARTNER WOD- 20 minutes
20 Thrusters (115/75)
20 Box Jumps
20 Burpees
30 Thrusters (95/65)
30 Box Jumps
30 Burpees
40 Thrusters (75/45)
40 Box Jumps
40 Burpees
Max Calories for the remaining time

Strength

Wednesday, September 8th, 2021

General Warm-Up

Plank Circuit
Scapula Engagement
Double Under Practice

Strength

Bench Press
1x Spotto - 3 x Bench press
20 min

WOD

Workout Format

3 minute AMRAP
6 Push Ups
9 Squats
Rest 2 minutes
3 min AMRAP
6 Pull Ups
12 DU

Strength

Tuesday, September 7th, 2021

General Warm-Up

Single Leg DL
Active Hangs

Strength

Deadlifts - 20 minutes
7's

WOD

Workout Format

AMRAP 18
200 meter DB Farmer Carry (20-15)
200 meter Run
10 Devils Press
Rest 1 minute

Strength

Friday, September 3rd, 2021

General Warm-Up

PVC Warm Up
Turkish Get Ups... for fun!

Strength

EMOM 10 minutes
Squat Cleans

WOD

Workout Format

HANG IN THERE! - partner workout- 20 minutes
4 Hang Cleans
4 Burpees
While partner hangs from pull up bar
*EMOM
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull up bar. Switch roles every minute!