Workouts | Raise the Bar Fitness

General Warm-Up

3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch

Strength

Every 1 Minute on the Minute X 4 Rounds
8 Ball Chest Pass

WOD

Workout Format

For Time ~ 25 Minute Time Cap

Competitive

50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (50/35)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Presses (45/35)
50 Kettlebell Deadlifts (50/35)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

Performance

50 Box Jumps or Step UPS (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-To-Chest
50 Push Presses (45/35)
50 Kettlebell Deadlifts (35/25)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders or 85 Single Unders

Lifestyle

50 Box Step UPS
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Assisted Lunges
50 Hanging Knee Raises
50 Push Presses
50 Kettlebell Deadlifts
50 Wall Balls
50 No Push-up Burpees
50 Single Unders

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Box Jumps
2 Jumping Pull-Ups
2 Kettlebell Swings
2 Walking Lunges
2 Knees-To-Elbows
2 Push Presses
2 Kettlebell Deadlifts
2 Wall Balls
2 Burpees
10 Double-Unders

Wednesday, February 7th, 2024 - Flash Class