WODs | Raise the Bar Fitness

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Monster Walks
Glute Bridge
Alt. Knee Over Toes Lunges
Dynamic Squats
Fire Hydrants
PVC Squat Cleans
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 Rounds
Deadlift x 5 reps Building Weight Each Set
Ever Minute on the Minute x 3 Rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format

For Time

Competitive

15/10 Cal Bike
8 Unbroken Cleans (115/80)
15/10 Cal Bike
6 Unbroken Cleans (135/95)
15/10 Cal Bike
4 Unbroken Cleans (155/110)
15/10 Cal Bike
2 Unbroken Cleans (175/125)

Performance

15/10 Cal Bike
8 Unbroken Cleans (80/60)
15/10 Cal Bike
6 Unbroken Cleans (95/70)
15/10 Cal Bike
4 Unbroken Cleans (110/80)
15/10 Cal Bike
2 Unbroken Cleans (125/90)

Lifestyle

15/10 Cal Bike
8 Cleans
15/10 Cal Bike
6 Cleans
15/10 Cal Bike
4 Cleans
15/10 Cal Bike
2 Cleans

Thursday, December 29th, 2022 - Bootcamp