Workouts | Raise the Bar Fitness

Strength

Tuesday, August 4th, 2020

General Warm-Up

3 - 5 Rounds
45 seconds x Farmer Hold (Heavy)
12 x DB S Deadlift Sumo
6 x Plate Slides

Strength

KB Deadlift - EMOM 14
6 - 8 Quality Reps

WOD

Workout Format

For Time
80 Russian KBS (Light - 35/26)
120 Lunges (Can be with KB)
160 Cals ( 1k run or row ) or doubles

General

Monday, August 3rd, 2020

WOD

Workout Format

5km per team, one member on each team must always be running
Complete in order:
300 Jumping Jacks
250 Sit ups
200 Pushups
150 Box jump overs
100 Burpees
150 Box jump overs
200 Pushups
250 Sit ups
300 Jumping Jacks

Strength

Thursday, July 30th, 2020

General Warm-Up

3 Rounds
10 x Box Squats while pressing hands together
20 x Lateral Jumps Over Yoga Block
20 x Mountain Climbers

Strength

Barbell Front Squat - lighter with tempo 2.2.1.1
Sets of 5
Rest equals 3 x work

WOD

Workout Format

Buy in
800 meter run
Then, 10 Rounds
10 Box Jumps
10 Sit Ups
Cash out
800 meter run

Strength

Wednesday, July 29th, 2020

General Warm-Up

200 meter Med ball walk - crush
5 Rounds
30 seconds Each Side - Paloff Press
10 Face Pulls

Strength

Accumulate 3 minutes of each
Active Hangs
* when fail, Superman Holds

WOD

Workout Format

5 Rounds
12 Renegade Row (w/o push ups)
18 Slam Balls

Strength

Tuesday, July 28th, 2020

General Warm-Up

3 Rounds
200 meters - Bear hug carry with med ball
1 minute - Front Plank 1 minute
200 meters - Run

Strength

Farmer DB carry
3 x 200 meters (heavy)

WOD

Workout Format

AMRAP 4
4 Perfect Pushups
4 Burpees
* 2 min rest *
AMRAP 4
20 Double Unders (replace with singles if you don’t have your DU)
20 Second Side Plank (left)
20 Second Side Plank (right)

Strength

Monday, July 27th, 2020

General Warm-Up

Hollow holds/rocks
Med Ball Crush
Chest Primers

Strength

Single Leg / Single Arm RDL KB
Waves of 5 sets

WOD

Workout Format

AMRAP 10
9 KBS
9 Single Arm KB Thrusters
9 Single Arm KB Box Step ups

Strength

Friday, July 24th, 2020

Strength

Push-ups
1 Set of max unbroken push-ups
* Rest 2 minutes *
EMOM 10
50% of max unbroken push-ups
(If you did 20 unbroken push-ups in your max set, do 10 every minute on the minute.)

WOD

Workout Format

Deck of Death - Me vs. You
♠ VSnap / Hollow Rocks
♣ Front Rack Lunge (53/35) / Goblet Squat (53/35)
♥ BB Thruster (65/45) / MB Clean (20/14)
♦ KBS / KB Snatch
A - 1 lap
2 - 30 Flutter Kicks
Joker - 100 Skips

Strength

Thursday, July 23rd, 2020

Strength

3 x Triple crush shoulder work ES
3 x 10 BB Z Press
Superset
3 x 8 ES DB Gorilla Row
3 x 8 DB Skull crushers

WOD

Workout Format

EMOM 10
5 push ups
10 sit ups
15 squats
* 1 min rest *
9 - 15 - 21
1 arm OH Lunges
Burpee over DB

Warm up / Mobility

200m Med Ball Crush
200m Farmer Carry

Strength

Wednesday, July 22nd, 2020

Strength

3 Minutes of Z1 Work + 7-10 Minutes of Mobility/activation Work
*Ankles, Hips, T-spine, Shoulders, Lats, Gluts, Scaps + 5-7 Minutes of Workout Prep

Lateral Squats X 10
Side Skater Squats X 10
Side Banded Good Mornings X10
Floor Angels X 10

10 Minutes on the Clock to Finish the Following:

30 Front Squats @ 70%
3 Ball Slams @ the Top of Every Minute

WOD

Competitive

AMRAP Double Unders

Rest 5 Minutes

12 Sec. AD Sprints @ Max Effort Rest 30-60 Seconds X5

Rest

1 Minute Run @ 90% Effort Rest 1 Minutes X3-4

Strength

Tuesday, July 21st, 2020

Strength

Deadlift
Waves - Triples

WOD

Workout Format

For time
21-15-9
Single Arm DB Thrusters
Push Ups
21-15-9
Alt DB Hang Clean and Jerk
Leg Raises / Wipers
21-15-9
Alt DB Snatches *
Burpees over DB
* Total reps (each arm = 1 rep)

Strength

Monday, July 20th, 2020

Strength

3 x 8 ES Front Rack Reverse Lunge
3 x 10 Glute Bridge (3 second hold)

WOD

Workout Format

3 Rounds
1 minute - Ground to OH *
1 minute - Russian Twist *
1 minute - Box Step Up *
1 minute - Ssquats *
1 minute - Burpees
1 minute - Rest
* With a plate

Strength

Tuesday, March 17th, 2020

Strength

A) Bench Press: 3 sets x 8-10 reps
Rest 1-2 min
SUPERSET 3 rounds (Rest 30-60 seconds)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

WOD

Workout Format

For Time
2 rounds
10 Step ups
20 Air Squats
20 wall touches
2 rounds
20 bent over row
10 Push ups
20 burpees
2 rounds
10 Situps
20 Supermans
50 Jumping Jacks

Strength

Monday, March 16th, 2020

Strength

Deadlift
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format

For Time
Buy In
200 skips
Then
4 rounds
10 Single Arm DB Clean and Jerk (50/35)
10 V-Snaps
10 One Arm Alternating OH DB Stationary Lunges (50/35)
10 Russian Twists
Cash Out
200 skips

Strength

Friday, March 13th, 2020

Strength

Ball Slam into High Jump 4 sets of 5 reps
High/Low Dumbbell Carry
4 x 3 gym lengths

WOD

Workout Format

GAME DAY!

Strength

Thursday, March 12th, 2020

Strength

Barbell Pendlay Row
4 sets x 6-8 reps

WOD

Workout Format

For time
Buy In
2 minutes accumulated hollow holds
* When fail: 10 Supermans
Then
5 rounds
5 HSPU
10 Double DB/KB OH Walking Lunges
60 Skips
Cash Out
40 shoulder taps

Strength

Wednesday, March 11th, 2020

Strength

A) Double Dumbbell Step Ups
3 sets of 10 reps per side/ no alternating legs
Superset 3 Rounds/ 60 seconds rest
B1) Plank right side x 30 seconds
B2) Plank left side x 30 seconds

WOD

Workout Format

For Time 18 minutes
150 Wallballs
When failure, do the following exercises
(example: 20 wallballs, 10 push ups, 20 wall balls, 10 sit ups etc...)
Return to the first exercise once you make it down the list
10 Push Ups
10 Sit Ups
100 Skips
10 Tricep Dips
10 Slam Balls

Strength

Tuesday, March 10th, 2020

Strength

A) Kettlebell Suitcase Deadlift
3 sets x 10 reps
Superset (3 Rounds)
B1) Glute Thrust x 8 with a 5 second hold at the top
B2) Pank x 30 seconds

WOD

Workout Format

For Time:
30 Calorie Row
Then
21-15-9
Box Jumps
Pull Ups
Then
20 Burpees

Strength

Monday, March 9th, 2020

Strength

Barbell Overhead Press
E1.5MOM x 3,3,3,2,2,2,1,1,1,1
Build up weight each set

WOD

Workout Format

EMOM x 16 Minutes
5 Push Ups
10 Sit Ups
15 Squats

Strength

Friday, March 6th, 2020

Strength

Strength here.

WOD

Workout Format

WOD here.

Strength

Thursday, March 5th, 2020

Strength

Dumbbell Deadlifts:
8 set x 5 reps

WOD

Workout Format

For Time:
30 Cal Row
4 Rounds of “FML”
20 Shuttle Runs
3 Rounds of “FML”
10 Cal Bike
1 Round of “FML”
1 Rounds of FML = 5 Burpees + 10 DB Snatches + 15 Sit Ups (abmat)