Workouts | Raise the Bar Fitness

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Deadbug
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Pull-up Negatives
Deadlift Demo / Practice / Form Checks

Strength

Deadlift
Every 2 minute on the minute x 6 rounds
Deadlift x 2 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

Competitive

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring or Bar Muscle-up
3 Burpee Box Jump Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
10 / 8 Cal Bike or 15 / 10 Cal Row
Max Pull-ups

Performance

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Ring Row or Foot Assisted Ring Dip
3 Burpee Box Jump Overs or Step Overs (24 / 20)
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
8 / 6 Cal Bike or 10 / 8 Cal Row
Max Jumping Pull-ups

Lifestyle

6 rounds / rest 45 seconds between rounds
1 minute AMRAP
1 Man Maker
3 Ring Assisted Squat Hops
Rest 2 minutes
6 rounds / rest 45 seconds between rounds
1 minute AMRAP
30 second Bike or Row
Max Ring Rows