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
Jumping Jacks
Walking Lunges
Hanging Knee Raises
Push-Ups
Ring Row
Muscle-up Warm-Up:
20 Seconds Work / 10 Second Rest X 1 Round
Foot Assisted Pull-up
Foot Assisted Chest to Bar
Bar Dips
Foot Assisted Bar Muscle Up
Kip Swing
Kip Swing Hips to Bar
Muscle Up
Bathroom Break and Scaling Options:

WOD

Workout Format

13 Rounds in Pairs for Time (30 minute time cap)

Competitive

18 Cal Air Bike (Split)
6 Bar Muscle UPS (Split)
7 Sync Burpees
Cashout: 156 Double Under (Split)

Performance

18 Cal Air Bike (Split)
6 Burpee Chest to Bar or Burpee Pull-Ups (Split)
7 Sync Burpees
Cashout: 266 Single Under (Split)

Lifestyle

14 Cal Air Bike (Split)
6 Burpee Jumping Pull-up or Burpee Jumping Chest to Bar (Split)
7 Sync No Push-up Burpees

Cooldown

1 Minute per Stretch per Side
Seated Hamstring Stretch
Couch Stretch
Single Arm Doorway Stretch
Banded Lat Stretch

Coaches Notes

Enjoy this Canada Day themed workout.
Break up the tough gymnastics however you need to with your partner, and move quickly through the rest.
13 Rounds in Teams of 4 for Time (30 Minute Time Cap)
200M Run Together
16 Sync Burpee Pull UPS in Pairs (Split)
7 Sync Burpees Together
Cashout: 312 Double Under (Split)

Notes