Workouts | Raise the Bar Fitness

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Passive Hang
Alternating Lunges
Pike Push-Ups
Ring Rows
Plank
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Push Press
Build to a Heavy 3 Reps in 10 Minutes

WOD

Workout Format

For Time in Pairs or Solo

Competitive

100 Lunges (Sync)
200M Farmer Carry (70/50) (Split)
400M Run (Sync)
200M Farmer Carry (70/50)
100 Lunges

Performance

100 Lunges to Ab Mat (Sync)
200M Farmer Carry (50/35) (Split)
400M Run(Sync)
200M Farmer Carry (50/35)
100 Lunges to Ab Mat

Lifestyle

50 Lunges (Sync)
200M Farmer Carry (Split)
200M Run (Sync)
200M Farmer Carry
50 Lunges
Coaches' Notes: This is a fun partner or solo chipper. Attack this however you'd like.

Cooldown

1 Minute per Stretch per Side
Forward Fold Stretch
Forearm Stretch

Friday, July 21st 2023 - Bootcamp