Workouts | Raise the Bar Fitness

Bootcamp

Saturday, October 14th, 2023 - Bootcamp

General Warm-Up

2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternaiting Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Conditioning Warm-up
1 Rounds in Pairs
8 Box Jumps Each @ Workout Scale
5 Clean and Jerks Sync. @ Starting Workout Weight

WOD

Workout Format

For Time In Pairs

Competitive

30 Box Jump Overs Split (24/20)
15 Clean and Jerks Sync (95/65)
30 Box Jump Overs Split
15 Clean and Jerks Sync (105/75)
30 Box Jump Overs Split
10 Clean and Jerks Sync (115/85)
30 Box Jump Overs Split
10 Clean and Jerks Sync (125/95)
30 Box Jump Overs Split
5 Clean and Jerks Sync (135/105)
30 Box Jump Overs Split
5 Clean and Jerks Sync (145/115)

Performance

30 Box Jump or Step Overs Split (24/20)
15 Clean and Jerks Sync (65/35)
30 Box Jump or Step Overs Split
15 Clean and Jerks Sync (75/45)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (85/55)
30 Box Jump or Step Overs Split
10 Clean and Jerks Sync (95/65)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (105/75)
30 Box Jump or Step Overs Split
5 Clean and Jerks Sync (115/85)

Lifestyle

30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
15 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
10 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync
30 Box Step Overs Split
5 Clean and Jerks Sync