Workouts | Raise the Bar Fitness

General Warm-Up

30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Overhead Squat
Strict Press Demo / Practice / Form Checks

Strength

Strict Press
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
*Final Week of 5's - Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Workout Format

In Pairs for 20 Minutes

Competitive

30-24-18-12 reps in pairs you go I go (split reps)
Burpee Over Bar
Overhead Squats (95/65)
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 Burpees
10 Barbell Shoulder to Overhead (95/65)
Max Front Squats (sync) (95/65)

Performance

30-24-18-12 reps in pairs you go I go (split reps)
Burpee Over Bar (Step Overs)
Overhead Squats (65/45)
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 Burpees
10 Barbell Shoulder to Overhead (65/45)
Max Front Squats (sync) (65/45)

Lifestyle

30-24-18-12 reps in pairs you go I go (split reps)
No Push-up Burpee Over Bar
Overhead Box Squats
Rest 2 minutes
Every 1:30 minutes on the minute x 6 rounds - In Pairs
10 No Push-up Burpees
10 Barbell Shoulder to Overhead
Max Front Squats (sync)

Friday, February 10th, 2023 - Bootcamp