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
Wall Ball Clusters
Inchworm
Dynamic Squats
Ring Rows
High Plank
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Assisted Squat Hold
Forarm Stretch
Overhead Lat Stretch
Clean Technique Breakdown: (With Coach Using Pvc)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

WOD

Workout Format

For Time (17 Minute Time Cap)

Competitive

20 Cleans (95/65)
15 Push-Ups
10 Cleans (135/95)
5 Wall Walks
10 Cleans (135/95)
15 Push-Ups
20 Cleans (95/65)

Performance

20 Cleans (45/35)
15 Elevated Push-Ups
10 Cleans (95/65)
5 Scaled Wall Walks
10 Cleans (95/65)
15 Elevated Push-Ups
20 Cleans (45/35)

Lifestyle

20 Cleans
15 Elevated Push-Ups
10 Cleans
5 Inchworms
10 Cleans
15 Elevated Push-Ups
20 Cleans

Cooldown

1 Minute per Stretch per Side
Couch Stretch
Crossbody Shoulder Stretch
Single Arm Doorway Stretch

Tuesday, August 22nd, 2023 – Flash Class