Workouts | Raise the Bar Fitness

Strength

Tuesday, March 30th, 2021

General Warm-Up

Dynamic warm Up
Lizard
Pendulum lunges
Then 3 x
Med Ball Crush 30 seconds
Med Ball Push outs x 10
Med Ball Push Ups x 10

Strength

Thrusters
Tough 3
15-20 minutes

WOD

Workout Format

9 minute AMRAP
200 meter Run
Max Wall Balls unbroken
14/10

Strength

Monday, March 29th, 2021

General Warm-Up

Dynamic warm Up
Lizard
Pendulum lunges
Then 3 x
Med Ball Crush 30 seconds
Med Ball Push outs x 10
Med Ball Push Ups x 10

Strength

Thrusters
Tough 3
15-20 minutes

WOD

Workout Format

9 minute AMRAP
200 meter Run
Max Wall Balls unbroken
14/10

Strength

Friday, March 26th, 2021

General Warm-Up

Dynamics
3 x
Good Mornings x10
Inch Worms x 10
Side Planks 30 sec ES
30 seconds Farmer Hold

Strength

Deadlifts
3 Reps
Pause at the knee on the way up and on the way down
Wok towards 50-60 reps

WOD

Workout Format

18 minute AMRAP
9 Cal Bike or 200 meter Run
18 Goblet Squats
27 Mountain Climbers

Strength

Thursday, March 25th, 2021

Strength

Landmine Row - 6 per side - go heavy
x 4 Rounds

WOD

Workout Format

4 Corners
Start at a corner of the building with a DB- use a DB weight you've been working with this week
Carry to a corner- then run around the building until you reach your DB/KB
Carry the DB/KB to the next corner- run around the building
Do this until you've carried your DB/KB around the building to your starting point
Rest 5 minutes
Then
400 meter carry
Run 8 laps

Strength

Wednesday, March 24th, 2021

General Warm-Up

Skipping Practice- double unders!
Dynamics
Dead Bugs
Lizard
Airplanes
Campfire Stretch
Banded Good Mornings
Banded Pull Aparts
Then 3 Rounds
Crush and Squat x 10
Push Out- slow tempo x 10
Thrusters x 10
DB/KB Farmer Hold x 30 seconds

Strength

30 sec hollow holds on bar- floor as a scale
30 rest
10 min

WOD

Workout Format

4 Round
400 Meters run
20 inch worm pushups

Strength

Tuesday, March 23rd, 2021

General Warm-Up

Skipping Practice- double unders!
Dynamics
Dead Bugs
Lizard
Airplanes
Campfire Stretch
Then 3 Rounds
Crush and Squat x 10
Push Upward x 10
Thrusters x 10
Glute Bridge x 10 (3 second hold)
DB/KB Farmer Hold x 30 seconds

Strength

Bulgarian split squat
10 per leg
4/5 Rounds

WOD

Workout Format

3 Rounds
15-16-17
Wall balls
Cals
Rest 45 Sec
Keep same time for each round! Give'er!!!!!!!! Woooooo

Strength

Monday, March 22nd, 2021

General Warm-Up

Skipping Practice
Plank Complex
Then
Hollow on Bar
Scapula Pull Ups

Strength

Vertical Jumps
x 5
Broad Jumps
Sets of 4 - equal rest
6-8 minutes

WOD

Workout Format

5 Rounds for Time
11 Barbell Clean and Press (ground to overhead) (135/95)
22 Double Unders (or Bike)

Strength

Friday, March 19th, 2021

Strength

Glute Bridges x 10
Superset
Superman Hold (5 second hold) x 6
x 6

WOD

Workout Format

CROSSFIT OPEN 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Rx
50/35
24/20
Scaled
30/20
20 box
Step Ups permitted
Coach will offer other modifications/scales where needed

Strength

Thursday, March 18th, 2021

Strength

Single Leg Deadlift 8 x (ES)
Practice and build
Pull Ups
Work on mods and build

WOD

Workout Format

50 - 40 - 30 - 20 10
Double Unders
Pushups

Strength

Wednesday, March 17th, 2021

General Warm-Up

1 min skipping practice
MB Push outs x 10
MB forearm crush x 30 seconds
MB crush and squat x 10
x 3
Then
Goodmornings x 10
Plank Walks x 5
Perfect Push Ups x 10

Strength

3 x 1 min
Weighted Planks
Build each minute
Then
Super Set
Side Delt Raise 6
Rear Delt Raise 10
1 minute Rest
x 4

WOD

Workout Format

5 Rounds for Time
9 (ES) Single Arm KBS
400 meter Run/Rower- Bike

Strength

Tuesday, March 16th, 2021

General Warm-Up

PVS shoulder rotations
Muscle Snatch from High Hang 5x5
Snatch Balance 3x3
Tall Snatch 3x3
BB Snatch Pulls

Strength

High Hang Snatch
Position 1
20 minutes

WOD

Workout Format

9 minutes
9 Box Jumps
9 Slam Balls

Strength

Monday, March 15th, 2021

Strength

Front Squat
3 Rep Max
30 minutes

WOD

Workout Format

21-15-9
Cals
Burpees to target
ABMAT Sit Ups

Strength

Friday, March 12th, 2021

Strength

Front Squats
From the rack
Max of 7 - Giver!

WOD

Workout Format

21.1 Crossfit Open
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
*mods will be offered

Strength

Thursday, March 11th, 2021

Strength

1- Plank Variations
2- Farmer Hold/Walk Heavy
s/s
DB Single Arm Bent Over Row 6 ES
unsupported - ET
x 4

WOD

Workout Format

6 min AMRAP
7 Cals
7 Push Ups

Strength

Wednesday, March 10th, 2021

Strength

Banded Rear Delt Pulls

WOD

Workout Format

1:30 Work
1:30 Rest
12/8 Cals
Wall Balls for remaining time

Strength

Tuesday, March 9th, 2021

General Warm-Up

1 min skipping practice
30 second MB forearm crush
30 second MB push outs
x 3
30 sec Forearm Plank
30 sec Side Plank ES
x3

Strength

Weighted Push Ups
Tough 5
Then drop 20% for 2 x 5

WOD

Workout Format

800 meter Bike/Row
100 High Hang Clean
100 Lateral Bar Hops
100 Thrusters
800 meter Bike/Row
*use light bar (15/35)

Strength

Monday, March 8th, 2021

General Warm-Up

Skipping Practice (2 minutes)
3 Rounds
10 Good Mornings (PVC pipe or weightless)
10 Inch Worms
30 seconds MB forearm Crush
10 MB Pushouts

Strength

Deadlifts (30 minutes)
Triples - Max

WOD

Workout Format

EMOM10
10 Burpee over Bar
Double Unders for remainder of minute (Calories if not able to do double unders)

Strength

Friday, March 5th, 2021

Strength

Strict Pull Ups sets of 3
or negatives x3
3 x EMOM 10 min
BB Bent Over Row x 6
10 min
2 Groups- swap at 10 minutes

WOD

Workout Format

Cleans practice
Hang/Power/Squat

Strength

Thursday, March 4th, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

Barbell Complex
3 Push Press + 2 Jerks

WOD

Workout Format

3 min Max Cals
2 min REST
4 min AMRAP
8 Push Ups
4 Box Jumps
2 min REST
5 min AMRAP
10 DB Front Squats
15 Sit Ups
20 Double Unders

Strength

Wednesday, March 3rd, 2021

General Warm-Up

1 min choice of Skip/Row/Bike
1 min Perfect Push Ups
1 min Side Planks
1 min Farmer Hold

Strength

Deadlifts
Bench Assisted
Sets of 5

WOD

Workout Format

20 minute AMRAP
400 meter Row / .7 mile Bike
40 Double Unders
40 Box Step Ups