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
Jumping Jacks
Ring Row
Med Ball Floor Press
Med Ball Alternating Lunges
Bridge Hamstring March
Crunch
Bent Over Barbell Row Warm-Up:
10 Forward Lean Barbell Good Morning
10 Empty Bar Barbell Row
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Strength

Bent Over Barbell Row
Build to a Heavy 3 Reps in 10 Minutes

WOD

Competitive

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring L-Sit
2) Max Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Performance

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Ring Supports
2) Max Wall Facing Handstand Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Lifestyle

30 Seconds Work / 1 Minute Rest X 4 Rounds
1) Max Box Supports
2) Max Pike Hold
-Into-
Rowing or Bike
90 SEC Work / 1 Minute Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 15 Seconds Rest
90 SEC Work / 30 Seconds Rest
90 SEC Work / 45 Seconds Rest
90 SEC Work

Cooldown

1 Minute per Stretch per Side
Band Shoulder Stretch
Band Hamstring Stretch

Thursday, September 7th, 2023 - Bootcamp