Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups

Strength

Every 2 Minutes on the Minute X 5 Rounds
5 Pendlay Rows Building Weight
Every 1:00 on the Minute X 3 Rounds
8 Hammer Curls

WOD

Competitive

5 Minutes as Many Reps as Possible
5 Box Jump Overs (30/24)
5 Hand Stand Push-Ups
5 Chest to Bar Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Jumps Overs (24/20)
5 Ring Dips
5 Strict Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Push-Ups
5 Ring Rows

Performance

5 Minutes as Many Reps as Possible
5 Box Jump Overs (24/20)
5 Hand Stand Push-Ups to Blocks
5 Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Burpee Box Step Overs (24/20)
5 Assisted Ring Dips
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Push-Ups
5 Ring Rows

Lifestyle

5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Pike Push-Ups
5 Assisted Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Elevated Burpee Box Step Overs
5 Asssitsed Box Dips
5 Jumping Pull-Ups
Rest 2 Minute
5 Minutes as Many Reps as Possible
5 Box Step Overs
5 Elevated Push-Ups
5 Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 - 2 Rounds
1 Hand Stand Push-up
1 Ring Dip
1 Push-up
1 Box Jump
1 Burpee Box Jump
1 Chest to Bar
1 Ring Row

Thursday, April 11th, 2024 - Bootcamp