Workouts | Raise the Bar Fitness

General Warm-Up

3 minutes Cardio of Choice
-into-
1 rounds / 20 seconds each
Straddle Forward Fold In and Outs
Knee Over Toe Lunge Left
Knee Over Toe Lunge Right
Dynamic Squats
-into-
6 Minutes to perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ approx. 40% 1RM or build weight
6 Barbell Back Squat @ approx. 50% 1RM or build weight
3 Barbell Back Squat @ approx. 60% 1RM or build weight
1 Barbell Back Squat @ approx. 65% 1RM or build weight

Strength

Every 2 Minutes on the Minute X 3 Rounds
Back Squat 5 Reps @ Approx. 70% 1RM or Build Each Set

WOD

Workout Format

For Time ~ 16 Minutes

Competitive

30-20-10-5
Squat Jumps
Sit-Ups
Cal Bike

Performance

30-20-10-5
Squats
Sit-Ups
Cal Bike

Lifestyle

20-15-10-5
Box Squats
Crunches
Cal Bike

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Squat Jumps
5 Sit-ups
20 sec Bike

Monday, February 5th, 2024 - Flash Class