Workouts | Raise the Bar Fitness

General Warm-Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Air Squats
Ring Rows
Push-up or Knee Push-up
Med Ball Stiff Leg Deadlift
Russian Twist
Run Warm-up
20 Seconds Foward Leg Swings per Side
20 Seconds Lateral Leg Swings per Side
20 Seconds Cross Body Arm Swings
20 Seconds Calf Stretch per Side
20 Seconds Runner Stretch per Side
20 Seconds Quad Stretch per Side
200M Run
30 Seconds Lengths Skipping A’s
30 Seconds Lengths Butt Kickers
30 Seconds Punter Kicks
Bathroom Break and Scaling Options:

Strength

Bent Over Barbell Row
Every Minute on the Minute X 10 Minutes
2 Strict Supinated Pull-Ups / Add 1 Rep Each Round
Coach Notes: Once You Fail to Complete Reps Required Start From the Beginning.

WOD

Workout Format

For Time / Rest 1 Minute Between Intervals (30 Minute Time Cap)

Competitive

200M Run X 3
400M Run X 2
800M Run X 2
1000M Run

Performance

200M Run X 3
400M Run X 2
800M Run X 2
1000M Run

Lifestyle

1 Minute Run X 3
2 Minutes Run X 2
4 Minutes Run X 2
8 Minutes Run

Cooldown

1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Straight Leg Calf Stretch

Thursday, August 31st, 2023 - Bootcamp