Workouts | Raise the Bar Fitness

General Warm-Up

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip
Inchworms
Glute Bridge
Ait Squat
Ring Row Round 1 / Strict Pull-Ups or Negative Pull-Ups Round 2
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Bathroom Break and Scaling Options:

WOD

Competitive

In Pairs for Time in a Vest (20/14)
Buy In: 100 Sync Hanging Leg Raises
-Into-
Split You Go I Go
100-80-60-40-10
Box Jumps (24/20)
Wallballs (20/14)
Alternating Lunges

Performance

In Pairs for Time
Buy In: 100 Sync Hanging Knee Raises
-Into-
Split You Go I Go
100-80-60-40-10
Box Jumps or Step-Ups(24/20)
Wallballs (14/10)
Alternating Lunges

Lifestyle

In Pairs for Time
Buy In: 100 Sync Lying Knee Tucks
-Into-
Split You Go I Go
100-80-60-40-10
Box Step-Ups
Wallballs
Alternating Lunges

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch