Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -

Strength

Snatch
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
8 Sets X 1 Reps / Rest 60-90 Seconds
-into-
Clean and Jerk
Take 5 Minutes to Build up to a Moderate Weight
Then Follow the Rep Scheme at That Weight Below
8 Sets X 1 Reps / Rest 60-90 Seconds

WOD

Workout Format

For Time

Competitive

5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats

Performance

5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats

Lifestyle

5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats

Notes

-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats
-Into-
5 Snatch Deadlift-Shrugs With Pvc.
5 Snatch Deadlift-High Pulls With Pvc.
5 Hang Muscle Snatch With Pvc
5 Hang Power Snatch With Pvc
5 Muscle Snatch to Squat With Pvc
12 Power Snatch to Overhead Squat With Pvc
-Into-
5 Deadlift-Shrugs With Pvc.
5 Deadlift-High Pulls With Pvc.
5 Hang Muscle Cleans With Pvc
5 Hang Power Cleans With Pvc
5 Muscle Clean to Squat With Pvc
12 Power Cleans to Front Squat With Pvc

Tuesday, July 30th, 2024 - Bootcamp