Workouts | Raise the Bar Fitness

Strength

Wednesday, January 8th, 2020

Strength

Overhead Dumbbell Press
3 x 8
(1-2 minute rest)
Superset
3 x 10 ES Palloff Press
3 x 20-30 second Hollow Hold
(30-60 second rest)

WOD

Workout Format

4 Rounds for time
10 DB Snatch (left)
10 DB Snatch (right)
20 DB Front Rack Lunge
30 V Snaps
400m row/bike

Strength

Tuesday, January 7th, 2020

Strength

Pullups or Negative Pullups
4 x 8
(1-2 minute rest)
Single Arm Kettlebell Overhead Carry
4 x 4 lengths (switch hands each length)
(30 - 60 second rest)

WOD

Workout Format

BUY IN: 20 wall flips or walk up downs
15 - 9 - 6 - 3
Slam Balls
HSPU
Cal row/bike
* 2 lengths of farmer carries at the end of each round *
CASH OUT: Accumulate 2 minute plank

Strength

Monday, January 6th, 2020

Strength

Barbell Back Squats
20 minutes to build to a 1 rep max
(2 minute rest)

WOD

Workout Format

Annie
50 - 40 - 30 - 20 - 10
Double Unders
Situps

Strength

Friday, January 3rd, 2020

Strength

Strength here.

WOD

Workout Format

GAME DAY

Strength

Thursday, January 2nd, 2020

Strength

4 Rounds
8 ES x Single Leg Lift and Chop
4 lengths x Farmer Carry (both arms)
10 x Turkish Situps

WOD

Workout Format

Ladder, for Time (10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1)
Slam Ball Wall Touches
Slam Ball Situps
Push Up on Slam Ball
Ground to OH Slam Ball

General

Wednesday, January 1st, 2020

WOD

Workout Format

Start your year off with a short but intense workout; try the CrossFit Open 12.1.
AMRAP 7
Burpees