Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio of Choice
30 Seconds Work / 5 Seconds Rest
Arm Swings
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Elephant Walks
Inchworms to Downward Dog
Band Row
-Into-
2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every 2 Minutes on the Minutes X 3 Rounds
10 Touch and Go Snatches @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken

WOD

Workout Format

For Time (20 Minute Time Cap)

Competitive

30-20-10
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Push-Ups
Sit-Ups
Ring Rows

Performance

30-20-10
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows

Lifestyle

30-20-10
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Rest 2 Mintes
10-20-30
Box Squats
Elevated Push-Ups
Crunch
Ring Rows

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Air Squats
4 Negative Push-Ups
4 Push-Ups
4 Sit-Ups
4 Ring Rows

Thursday, April 4th, 2024 - Bootcamp