Workouts | Raise the Bar Fitness

Strength

Tuesday, September 1st, 2020

General Warm-Up

2 Rounds
200 meter DB Farmer Carry
40 x Inch Worms

Strength

3 Rounds
200 meter Plate Hug/Hold
100 meter Over Head Plate Carry

WOD

Workout Format

AMRAP 12
9 Push Ups
9 Clean and Press (Single KB- Squat Clean, then press. This is not a thruster)
30 second rest

Strength

Monday, August 31st, 2020

General Warm-Up

3 Rounds
10/10 x Chest Primers
30 seconds x Banded Good Mornings
Then
6 minutes x Hang Clean Practice (Go through position 1 and position 2)

Strength

Front Squats (30 minutes)
7.7.5 (light)
5.5.5.5.5 (moderate)
3.3.3 (heavy)

WOD

Workout Format

21-15-9
Thrusters
Lateral Burpee over Bar

Strength

Friday, August 28th, 2020

General Warm-Up

3 Rounds
10 x Scap Pushups
10 x Scap Pullups
10 x Inch Worm Walk Outs

Strength

4 Rounds
100m x Walking Lunges
30 x Pushups
Accumulate
3:00 Active Hang

General

Thursday, August 27th, 2020

General Warm-Up

3 Rounds
6 x Broad Jump
12 x Air Squats
18 x DU (Skipping Practice)

WOD

Workout Format

EMOM 14
Odd: 12 Air Squats
Even: 10 Burpees
* Rest 3:00
AMRAP 12
9 x Box Jumps
9 x Slam Balls
30 seconds x Rest

General

Wednesday, August 26th, 2020

General Warm-Up

3 Rounds
Primers and presses
200m x MB Run

WOD

Workout Format

E6MOM 42
7 Rounds, every 6 mins complete:
400m x run
50m x Farmer Carry
2 x Big sets of Pushups
* Scale to ensure completion around 4:30 giving you 1:30 to rest

Strength

Tuesday, August 25th, 2020

General Warm-Up

3 Rounds
10 x Manmakers (no weight)
10 x Deadbug
10 x Band Pull Aparts

Strength

7 sets as supersets
8 ES x Landmine Row
20 x Banded face pulls

WOD

Workout Format

AMRAP 6
30 seconds x Farmer Hold (HEAVY)
5 Manmakers

Strength

Monday, August 24th, 2020

General Warm-Up

3 Rounds
15 x Banded Good Mornings
15 x Banded Bicep Curls
15 x Banded Tricep Extension
200m hard run

Strength

Deadlifts (20 - 24 minutes)
Waves of 3
Each rep has a 3 sec hold at the top

WOD

Workout Format

Chipper
200 m KB Walk
then
60 x Single Arm KBS
60 x Goblet Squats
60 x Single arm KB Presses
60 x KB Lunges
then
200 m KB walk

Strength

Friday, August 21st, 2020

General Warm-Up

3 Rounds
Chest Primers (30 second holds + 10 presses)
200m MB Walk
10 x MB Squats

Strength

Front Squats
Warmup Sets
7.7.5.5 light
Presets
5.5.5.5 moderate
Working Sets
3.3.3 heavy
If using lighter weights add a pause in the bottom of 5 seconds.
This is intended to be a pure strength day, so take your time and move well

Weighted Plank
Accumulate 3:00

Strength

Thursday, August 20th, 2020

General Warm-Up

3 Rounds
30 seconds x Active Hang
20 x Inch Worm (in place)
30 seconds x Flutter Kicks

Strength

Single Ring Pullup
Clusters of 6 - 4 - 2
* Rest 30 sec between each set and 3 mins between clusters
Wall walk hold
30 seconds after each cluster of pullups

WOD

Workout Format

EMOM 14
Odd Minutes: 35 sec of Toes to Bar (Modification for TTB: Situps)
Even Minutes: 35 sec of Hollow Hold

Strength

Wednesday, August 19th, 2020

General Warm-Up

3 Rounds
4 x Running accelerations (walk-jog-run-sprint-run-jog-walk)
12 x MB Lunges
12 x MB Thrusters
6 x Pushups

Strength

Single Leg Deadlift
4 reps per side working on quality
(spend about 20 mins working on these)

WOD

Workout Format

3 Rounds (lol)
15 x Thrusters
15 x Burpee Over Bar
200m x Run

Strength

Tuesday, August 18th, 2020

General Warm-Up

3-4 Rounds
30 seconds x Banded Good Mornings
30 seconds x Band Pull Aparts
30 seconds x Paloff Hold
1 minute x Plank

Strength

Floor Press
5 sets of 10 - 12 reps
with 3 sec hold at the top, go pretty heavy here

WOD

Workout Format

5 Rounds
9 Close Grip Pushups
18 Sit Ups
36 Double Unders

Strength

Monday, August 17th, 2020

General Warm-Up

2 to 3 Rounds
30 secs ES x Side Plank
200m Farmer Walk
12 x Air Squats (can crush med ball)

Strength

Odd object carry
5 x 200m
Options: pinch grip, uneven waiter walk, uneven farmer carry or sandbag carry

WOD

Workout Format

AMRAP 6
9 x Goblet Squats
6 x KB Snatch (3 ES)

Strength

Friday, August 14th, 2020

General Warm-Up

Chest Primers
Flutter Kicks
Side Planks

Strength

A1) 5 rounds
200 meter run
20 Med ball Squats (tempo)
B1) Max Push Ups
Testing
C1) Cleans
C2) Front Squats
Build to Heavy, waves of 5

Strength

Thursday, August 13th, 2020

General Warm-Up

Paloff Holds or presses
Waitress Carry (KB OH hold)

Strength

3 x 6 @ Strict Press (progressive)
Followed by
2 x 6 Push Press (Highest weight of Strict Press)

WOD

Workout Format

AMRAP 10
20 DU
10 Clean and Press (alternating)
10 Wall Balls
* 1 minute rest *
Accumulate 2 minutes of Active Bar Hang

Strength

Wednesday, August 12th, 2020

General Warm-Up

KB Deadlifts
Broad Jumps
Banded Walks

Strength

Deadlift
Progressive, waves of 5 reps

WOD

Workout Format

10 Rounds
10 KBS
5 Lateral Jump Over Object
5 Box Jumps

Strength

Tuesday, August 11th, 2020

General Warm-Up

3 Rounds
30 seconds x Front Plank
30 seconds x Left Side Plank
30 seconds x Right Side Plank
10 x Banded Good Mornings

Strength

10 Rounds
4 x Ring Rows (2.2.1.1)
6 x Superman on Bosu

WOD

Workout Format

AMRAP 5
2, 4, 6, 8, ...
DB Alternating Snatch
DB Thruster (single arm)
Burpee over DB
* Rest 3 minutes *
For Time
Total Full Rounds of AMRAP backwards to zero (6, 4, 2)

Strength

Monday, August 10th, 2020

General Warm-Up

3 Rounds
200 meter Farmer Carry
Chest Primers (10 Push Out / 10 Bear Hug Squats / 30 seconds MB holds)

Strength

Bench Press
5 sets of 5 (progressive)

WOD

Workout Format

For Time
600 meter Run
40 Front Rack DB lunges
30 Sit Ups
20 Push Ups
10 Burpees
20 Push Ups
30 Sit Ups
40 Front Rack DB lunges
600 meter Run

Strength

Friday, August 7th, 2020

General Warm-Up

3 Rounds
200 meter x MB Carry
10 x Med Ball Push outs
10 x Med Ball Crush Squat
12 x Air Squats

Strength

3 Rounds
12 x MB crush squats
Superset
Clean Single
Front Squat x 3 wave (tempo 2.1.2.1)

WOD

Workout Format

WOD here.

Strength

Thursday, August 6th, 2020

General Warm-Up

2 - 3 Rounds
40 Seconds Each Side x Side plank
40 Seconds x OH Plate Hold
40 Seconds x Plate Squats

Strength

10 Sets
Ring rows from superman
4 - 6 x super high quality reps

WOD

Workout Format

AMRAP 12
12 x KB Snatch
12 x Burpees
1 UB x Active Hang

General

Wednesday, August 5th, 2020

General Warm-Up

3 Rounds
200 meters x Run
10 x Med Ball Push outs
10 x Med Ball Crush Squat

Skills

Push ups

WOD

Workout Format

1000 meter Row