Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row

Strength

Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Ring Rows (Min. 3 Reps)

WOD

Workout Format

For Time

Competitive

10 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders
7 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders
4 Front Squats (185/130)
10 Burpee Over Bar
35 Double Unders
1 Front Squats (225/160)
10 Burpee Over Bar
35 Double Unders

Performance

10 Front Squats (95/65)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
7 Front Squats (115/80)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
4 Front Squats (135/95)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders
1 Front Squats (155/110)
10 Burpee Over Bar
35 Double Unders or 60 Single Unders

Lifestyle

10 Front Squats
10 No Push-up Burpee
35 Single Unders
7 Front Squats
10 No Push-up Burpee
35 Single Unders
4 Front Squats
10 No Push-up Burpee
35 Single Unders
1 Front Squats
10 No Push-up Burpee
35 Single Unders

Conditioning Warm-Up

5 Minutes to Do 3-5 Rounds of Wod Warm-up
4 Front Squats (Build to Heaviest Working Weight)
4 Burpee Over Bar
15 Double Unders

Thursday, January 25th, 2024 - Flash Class