Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio of Choice
- Into -
3 Minutes Self Directed Stretching and Foam Rolling
- Into -
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms to Downward Dog
Band Lat Pull Downs
Band Deadlifts

WOD

Workout Format

Teams of 3 ~ AMRAP 25

Competitive

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (50/35)
10 Knees to Chest
Rest 2 Minutes
In Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (50/35)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts

Performance

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 Burpee Over Db
10 Db Snatches (35/25)
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing Burpees
60 Db Goblet Deadlifts

Lifestyle

In Pairs ~ Split Work
10 Rounds (10 Minute Time Cap)
10 No Push-up Burpee Over Db
10 Db Snatches
10 Knee Raises
Rest 2 Minutes
Im Pairs ~ Split Work
For Time (13 Minute Time Cap)
60 Db Goblet Deadlifts (35/25)
40 Db Facing No Push-up Burpees
30 Single Db Clean and Jerks
200 M Run Together
30 Single Db Snatches
40 Db Facing No Pish-up Burpees
60 Db Goblet Deadlifts

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Burpees
3 Db Deadlifts
3 Db Clean and Jerk
3 Db Snatches
3 Knees to Chest
200M Run

Saturday, April 13th, 2024 - Bootcamp