Workouts | Raise the Bar Fitness

Strength

Thursday, July 8th, 2021

Strength

Squat Cleans
Heavy Doubles or skills practice

WOD

Workout Format

4 Rounds
Farmer Carry 200 meters
Wall Balls x 20
Run x 200 meters

Strength

Wednesday, July 7th, 2021

Strength

Bench
7 x 3 @78-81% of 1RM

WOD

Workout Format

5 Rounds for Time
Alternating KB Snatches x 15
BB Front Squats x 15 (135/95)

Strength

Tuesday, July 6th, 2021

Strength

Deadlift
7 x 3 @78-81% of 1 RM

WOD

Workout Format

3 minute AMRAP
Double Unders x 12
Push Ups x 12
2 minute Rest
4 minute AMRAP
Double Unders x 12
Burpees x 12

Strength

Monday, July 5th, 2021

Strength

Back Squats
7 x 3 78-81% of 1RM

WOD

Workout Format

AMRAP 9 minutes
9 Burpee Bread Jumps
9 KBS (53/35)
9 Goblet Squats (53/35)

Strength

Friday, July 2nd, 2021

Strength

Over Head Squats
Skills Practice

WOD

Workout Format

3 Rounds
3 minutes work
7 Cals
7 Box Jumps
2 minutes rest

Strength

Wednesday, June 30th, 2021

Strength

1 Spotto + 3 Bench
Work to a tough set
10 total sets

WOD

Workout Format

3 Rounds
33 Thrusters (45/35)
33 Push Ups
400 meter Ru

Strength

Tuesday, June 29th, 2021

Strength

Deadlifts 5 x 6
Tempo 1.4.3.1.

WOD

Workout Format

5 Rounds
7 KBS
7 Burpees
7 Sit Ups

Strength

Monday, June 28th, 2021

General Warm-Up

Run and direction changes

Strength

Back Squats
5x5 @ 72-74% of 1 RM

WOD

Workout Format

4 Rounds
40 Lunges
200 meter Run
Rest equals work

Strength

Friday, June 25th, 2021

General Warm-Up

Run and direction changes

Strength

Clean and Jerks
Waves of 2's

WOD

Workout Format

4 Rounds
21 Box Jumps
3 Clean and Jerks
21 Double Unders
3 Clean and Jerks

Strength

Thursday, June 24, 2021

General Warm-Up

Lunges
Glute Bridges

Strength

Back Squats
three waves of 10 minutes

WOD

Workout Format

AMRAP 3 minutes
6 Cals
6 Wall Bals
Rest 3 minutes
Then
For Time
40 Wall Balls
40 Cals

Strength

Wednesday, June 23rd, 2021

General Warm-Up

Paloff
KB Snatch practice

Strength

A1) Bench Press x 6 (heavy)
A2) Push Ups- Max- make them pretty!

WOD

Workout Format

Run 400 meters
KB Snatch 21
Run 600 meters
KB Snatch 15
Run 800 meters
KB Snatch 9

Strength

Thursday, July 22nd, 2021

Strength

A) DB Bent Over Row - bench supported
4 x 10 es
B) Single Arm Farmer Carry
2 x 100 meters each side (total 400 meters)

WOD

Workout Format

3 Rounds
18 Cals
9 Pull Ups
Rest 2 minutes
3 Rounds
18 Cals
18 Med Ball Thrusters

Strength

Tuesday, June 22nd, 2021

General Warm-Up

Carries

Strength

A1) Pendlay Rows 4x8
A2) Barbell Roll Outs 4x 10-15

WOD

Workout Format

AMRAP 12
18 Double Unders
12 KBS
6 Thrusters (135/95)

Strength

Wednesday, July 21st, 2021

Strength

Bench Press
5 x 5
3 second hold at the chest

WOD

Workout Format

AMRAP- 16 minute
200 meter run with MB
8 Push ups
16 Wall Balls
30 second rest

Strength

Monday, June 21th, 2021

Strength

Deadlifts
2 x 10 " moderate weight
Then switch to sets of 3 and progress up to a very difficult set of three for today
20-25

WOD

Workout Format

21 Front Squats (95/65)
21 Burpee over Bar
21 Front Squats (95/65)
21 Double Unders
21 Burpee over Bar
21 Front Squats (115/85)
21 Push Ups
21 Double Unders
21 Burpee over Bar

Strength

Friday, June 18th, 2021

Strength

EMOM x 10
Ring Pull Ups- Internal
7-9 reps

WOD

Workout Format

AMRAP 28 minutes
400 meter Run/Row
40 Wall Balls
20 Box Jumps

Strength

Thursday, June 17th, 2021

General Warm-Up

Active Hang 2:00

Strength

Deadlift - sets of 7

WOD

Workout Format

4 AMRAP
12 Front Squats (45/35)
12 Burpee over Bar
2 minute rest
6 AMRAP
6 Front Squats
6 Burpee over Bar

Strength

Wednesday, June 16th, 2021

Strength

Spotto's plus Bench 1+1 x 10
then Bench Doubles x 10

WOD

Workout Format

Farmer Hold 1:00
Push Ups x 80
Farmer Hold 1:00
Sit Ups x 60
Farmer Hold 1:00
Burpees x 40
Farmer Hold 1:00

Strength

Tuesday, June 15th, 2021

General Warm-Up

Plank sequence

Strength

A) Single Arm DB Row
4 x 12
On Support
B) Bicep Concentrated Curls
Seated
3 x 10 es

WOD

Workout Format

AMRAP x 10
20 Double Unders
10 High Hang Clean and Press (155/105)

Strength

Monday, June 14th, 2021

Strength

Squats of Choice
WU- 4x8
Working Sets
4 Rounds
Squats 4x4 (heavy)
Farmer Carry 200 meters

WOD

Workout Format

30 Goblet Squats (70/53)
20 DB Thrusters
10 Deficit Push Ups