Workouts | Raise the Bar Fitness

Strength

Tuesday, September 29th, 2020

General Warm-Up

Accumulate 3 minutes x L-Sit (from blocks/boxes/rings)
Banded Good Mornings
Chest Primers
Skills Practice - Wall Walks

Strength

Bar Complex - 5 Rounds (Progressive)
3 x Hang Power Cleans
3 x Front Squats
2 x Hang Power Cleans
2 x Front Squats

WOD

Workout Format

AMRAP 22
22 Slam Balls
22 KBS
2 Wall Walks
22 Wall Balls

Strength

Monday, September 28th, 2020

General Warm-Up

40 seconds x Active Hang
75 seconds x Plank
800 meter x Run
* back to top

Strength

Back Squat
Build in waves of 3

WOD

Workout Format

1 minute of Max Cals
Rest 2:30
1:30 Match Cals
Rest 1:30
3 Rounds
12 Box Jumps
8 Dips

Strength

Friday, September 25th, 2020

General Warm-Up

Chest Primers
Push ups
Dynamics

Strength

4 x 10 @ Bench Press
4 x 10 @ Incline Bench Press
4 x 10 @ Barbell Bicep Curl
4 x 10 @ Tricep Dumbbell Extentions

WOD

Workout Format

For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups

Strength

Thursday, September 24th, 2020

General Warm-Up

10 x Scapular Pull Ups
30 seconds ES x Side Plank
Max Effort Hollow Hold

Strength

EMO4M 20 (5 rounds)
5 ES x Landmine Row
Superset
Farmer Holds (Heavy/Max)

WOD

Workout Format

For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups

Strength

Wednesday, September 23rd, 2020

General Warm-Up

Banded Good Mornings
Dynamics
4 lengths x Accelerations

Strength

Deadlifts
Deadlifts with band
Then
3 x 10 or 5 x 5
Pause 10 seconds at the top
5 second eccentric

WOD

Workout Format

AMRAP 3
12 Box Jumps
12 Thrusters (95/65)
* 1 minute Rest *
3 minutes
Max Cals on the Bike or Rower

Strength

Tuesday, September 22nd, 2020

General Warm-Up

800 meter x Run
Accumulate 3 minutes x Active Hang
3 Rounds
10 x Med Ball Crush
10 x Med Ball Press Outs

Strength

EMOM 10
4 - 8 x Weighted Push Ups or Perfect Push Ups

WOD

Workout Format

6 Rounds of 6 Minutes
21 Calorie x Row or Bike
400 meter x Sandbag / Plate / Medball Carry

Strength

Monday, September 21st, 2020

General Warm-Up

Chest Primers
2 Rounds
400 meter x Carry
400 meter x Run

Strength

Front Squat - 30 minutes
7's from the Rack
65% (Hard)

WOD

Workout Format

7 Rounds for Time
7 DB Thrusters
7 Inch Worms (walk out/push up)

Strength

Friday, September 18th, 2020

General Warm-Up

Accelerations x 4
3 Rounds
12 x Lunges
10 x Push Ups

Strength

Conventional Deadlifts - EMO3M 27
Rounds 1 - 3
15 - 20 reps x Banded Good Mornings
then 1 x 5 of Deadlifts - light and build
Rounds 4 - 9
5 reps x Progressive
Glute Bridges
4 x 8

Strength

Thursday, September 17th, 2020

General Warm-Up

2 Rounds
200 meters x Med Ball Run
Chest Primers
10 x Push Out
200 meters x Crush
Then
Push Up Practice

Strength

Bench Press
Warm Up - Progressive
2 x 7
then
4 x 10

WOD

Workout Format

AMRAP 23
21 x Burpee Box Jump
200 meter x MB Run
Row or Bike

Strength

Wednesday, September 16th, 2020

General Warm-Up

3 Rounds
12 x Face Pulls
12 x Pallof Press
12 x Pull Aparts

Strength

Barbell Bent Over Row
6 x 7 (light to medium)
* Superset
50 meters x Double DB Carry (heavy)

WOD

Workout Format

AMRAP 4
9 Double Unders
9 KB Snatch
* then
2 Minutes Rest
* then
4 Minutes Max Effort
Row or Bike

Strength

Tuesday, September 15th, 2020

General Warm-Up

MB Crush
Then
Chest Primers
- 200 meter MB walk
- 10 Push Outs
Then
Plate Squats- warm up to strength

Strength

Front Squats - 30 minutes
Tempo 1.3.1.3
Triples (with rack- go heavy)

WOD

Workout Format

4 Rounds for time
12 Ring Rows (inverted row)
30 Air Squats
20 Push Press (KB/DB)

Strength

Monday, September 14th, 2020

General Warm-Up

3 minute x Skipping Practice
Dynamics
2 minutes x Skipping Practice

Strength

Barbell Front Rack Lunges
6 x 12 - light to medium

WOD

Workout Format

AMRAP 25
15 x KBS
15 x Slamballs
150 x Running Skips

Strength

Friday, September 11th, 2020

General Warm-Up

3 Rounds
40 seconds ES x Side Plank
40 seconds x Active Hang

Strength

30 minutes
Sets of 5 - Conventional Deadlifts
EMO3M 12 (3 rounds)
Progressive Deadlifts
Barbell Glute Bridge
4 x 8 Heavy

WOD

Workout Format

AMRAP 20 - Partner Workout
Partner 1 - 200 meter Run
Partner 2 - Single Front Rack Stationary Lunges
* While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges.
Scoring equals amount of lunges combined between both partners

Strength

Thursday, September 10th, 2020

General Warm-Up

3 Rounds
40 seconds ES x Side Plank
40 seconds x Active Hang

Strength

4 Rounds
7-12 x Pull Ups
20 x McGill Sit Ups
Accelerations (walk, jog, run, sprint)

WOD

Workout Format

AMRAP 20 - Partner Workout
Partner 1 - 200 meter Run
Partner 2 - Single Front Rack Stationary Lunges
* While P1 runs, P2 does lunges. Once P1 returns, P2 leaves for the run while P1 does the lunges.
Scoring equals amount of lunges combined between both partners

Strength

Wednesday, September 9th, 2020

General Warm-Up

Barbell Warm Up
Position 1 high hang
Position 2 mid hang

Strength

Bar Complex - 20-25 minutes of bar work
1 x Hang Power Clean
3 x Strict Press
5 x Push Press
* Start light and work on technique.
** Progressive once technique is sound.

WOD

Workout Format

EMO3M 12 (4 rounds)
20 x Deadlifts (155/105)
Barbell Hold Max Effort

Strength

Tuesday, September 8th, 2020

General Warm-Up

3 Rounds
20 x Med Ball Cleans
20 x Med Ball Press Outs
20 x Med Ball Overhead Press

Strength

4 Rounds
12 x Goblet Squat
50 meters x Single Arm Farmer Carry

WOD

Workout Format

3 Rounds
15 x Squat Jumps
15 x Wall Balls

General

Monday, September 7th, 2020

WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
* This can be done scaled, as a partner workout (divide work equally), or full Murph

Strength

Friday, September 4th, 2020

General Warm-Up

3 Rounds
10/10 x Chest Primers
200 meter x MB carry
30 seconds x Active hang
Dynamic Movements

Strength

Bench Press
A1) 10.10.7.7 (light)
A2) 5.5.5.5 (moderate) - 2 second pause at the top
A3) Max Out on Doubles

Strength

Thursday, September 3rd, 2020

General Warm-Up

3 Rounds
200 meter Run
8 Goblet Squats
20 Band Pull Apart

Strength

4 Rounds
Superset
70 meters x Death March
30 x Banded Goodmornings

WOD

Workout Format

AMRAP 4
9 KBS
12 Sit Ups
4 min rest
AMRAP 4
9 Box Jumps
9 Hanging Knee Raises

Strength

Wednesday, September 2nd, 2020

General Warm-Up

4 Rounds
30 secs x Active Hang
30 secs ES x Side Plank
30 secs x Flutter Kicks
30 secs x V-Ups

Strength

4Rounds
Superset
8 ES x Landmine Row
40 secs x Pallof Press
Rest 45 seconds
* Nasal Breathing *

WOD

Workout Format

3 Rounds
800 meter Run
8 x Barbell Front Squat (50-55% of 1 Rep Max)
* If raining *
5 Rounds
100 Skips
6 x Barbell Front Squats