Workouts | Raise the Bar Fitness

Strength

Friday, June 11th, 2021

Strength

Single Arm Carry - 200 meters
MB Forearm Crush - 200 meters
x 2
Weighted Push Ups
x 5
Same weight as previous

WOD

Workout Format

Death By - 18 minutes
Lunges
Burpees
*start at 3 reps of each
*when fail, go back to 3 reps and build again

Strength

Thursday, June 10th, 2021

Strength

Plate Squats 3-5 Reps x 5

OHS 3-5 Reps x 5
Then
1 Clean + 3 Front Squats
Build

WOD

Workout Format

WB
21-15-9
Double Unders
42-30-18

Strength

Wednesday, June 9th, 2021

Strength

Spotto's plus Bench
3 + 2
for 15 minutes

WOD

Workout Format

40 Lunges
Then
21-15-9
Calories
KBS
Then
40 Lunges

Strength

Tuesday, June 8th, 2021

Strength

Hang Squat Clean
Triples

WOD

Workout Format

7 min AMRAP
1 Clean
2 Front Squat
3 Thrusters
Rest 4 minutes
7 minute AMRAP
15 Calorie Row/Bike/DU
45 second forearm plank/high pank

Strength

Monday, June 7th, 2021

General Warm-Up

200 meter KB farmer carry
x 3

Strength

Pendlay Row
5 x 5

WOD

Workout Format

3 Rounds for Time
400 meter Run
12 Deadlifts (body weight)
21 Box Jumps

Strength

Friday, June 4th, 2021

Strength

Barbell Complex
5 Snatch Deadlift
3 Power Snatch
1 Snatch Balance- 2 second hold in the catch
20 minutes

WOD

Workout Format

AMRAP - 20 minutes
200 meter Run
20 Wall Balls
20 Abmat Sit Ups

Strength

Thursday, June 3rd, 2021

Strength

Overhead Complex
3 Strict Press
5 Push Press
2-25 minutes

WOD

Workout Format

AMRAP- 2 minutes
Thrusters (95/65)
1 minute Rest
AMRAP 3 minutes
Burpees

Strength

Wednesday, June 2nd, 2021

Strength

Barbell Split Squat
5 to 7 per side
10 minutes
Immediately into
Conventional Deadlifts
4x4
15 minutes

WOD

Workout Format

AMRAP - 8 minutes
8 Deadlifts (255/155)
8 Cals

Strength

Tuesday, June 1st, 2021

Strength

6 minute Practice
Single Leg Step Ups
Sets of 5
Immediately into
6 minutes
Box Jumps - max height
Triples

WOD

Workout Format

800 meter Run
80 Double Unders
800 meter Run
80 KBS (Russian- 53/35)
800 meter Run
80 Goblet Squat (53/35)

Strength

Monday, May 31st, 2021

Strength

Landmine Rows x 7 ES
superset
MB Russian Twist x 20

WOD

Workout Format

5 Rounds for Time
15 Double unders
15 Ring Pull Ups (IT)
15 Push Ups

Strength

Friday, May 28th, 2021

General Warm-Up

400 meter Run
MB forearm crush x 30 seconds
Inch Worm with PU
Active Hang x 30 seconds
x 3
Broad Jumps x 5
Lunges x 10 ES
Scapula Push Ups x 10
Skipping 1 minute

Strength

Pendlay Rows
Heavy Triples (50-60 reps)

WOD

Workout Format

12 minutes AMRAP
21 Double Unders
15 Push Ups
9 Box Jumps

Strength

Thursday, May 27th, 2021

Strength

Barbell Squats
Waves of 5

WOD

Workout Format

6 min AMRAP
Thrusters x 15
Calories x 9
Rest 2 minutes
3 minute AMRAP
9 Thursters
6 Calories

Strength

Wednesday, May 26th, 2021

Strength

15 minute AMRAP
Unequal Farmer Carries
Length of the building and back (150 meters)

WOD

Workout Format

5 Rounds
Run/Row 300 meters
Wall Balls x 30

Strength

Tuesday, May 25th, 2021

General Warm-Up

Skipping Practice
Inch Worms x 5
Banded Goodmornings x 10
Banded Bent Over Row x 10
Banded OH Press x 10
x 3

Strength

Deadlifts
Triples
3 second pause below the knee
On last set, 5 second hold at the top

WOD

Workout Format

5 Rounds
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
(95/65)
*try not to let go of the bar in between rounds

Strength

Monday, May 24th, 2021

General Warm-Up

Dynamics- Coaches Choice
50 McGill Sit Ups
3 Rounds of:
Bear Crawl Should Taps x 10
Single Kneeling Pallof Hold x 30 seconds each side
50 McGill Sit Ups

Strength

Push Press
Triples- Waves

WOD

Workout Format

Lucky 13
3 Rounds
(77/55)
Push Ups
Sit Ups
Box Jumps
KBS
Push Press
Lunges
Bear Crawl Should Taps
Hang Power Cleans
Squats
Good Mornings
Burpees
BB Rows
Plank 1:30

Strength

Friday, May 21st, 2021

Strength

Turkish Get Ups
Work up to a max
15 minutes

WOD

Workout Format

Walking Lunges x 200 meters
Run x400 meters
Walking Lunges x200 meters

Strength

Thursday, May 20th, 2021

Strength

Front Squats
Heavy Triples for a Max
30 minutes

WOD

Workout Format

EMOM
ODD
5 Pull Ups
5Push Ups
EVEN
Double Unders
x 4

Strength

Wednesday, May 19th, 2021

Strength

Incline Bench (tough) x 10
Bicep Curls x10
x 7

WOD

Workout Format

5 Rounds
Wall Balls x 15
Burpee Box Jumps x 15

Strength

Tuesday, May 18th, 2021

General Warm-Up

Hamstring Dynamics

Strength

Sumo Deadlift- ET
Waves of 5
30 minutes

WOD

Workout Format

AMRAP 4 minutes
KBS (American) x4
Goblet Squats x 4
2 minute rest
AMRAP 4 minutes
Single Arm KBS x4
Goblet Squats x4

Strength

Monday, May 17th, 2021

General Warm-Up

Snatch Positions

Strength

OHS
Sets of 6-8
25 minutes

WOD

Workout Format

24 minute AMRAP
Box Jumps x12
Deadlifts x6 (225/155)
Run 200 meters