In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

2 Rounds

10 Wall Balls

10 KB Swings

SPORT

S1: Bro Day (85)

DB Bench

DB Row
14 min EMOM

0-2 warm up

Min 2: 20 Bench

Min 3: 20 Row

Min 4: 18 Bench

Min 5: 18 Row

Min 6: 16 Bench

Min 7: 16 Row

Min 8: 14 Bench

Min 9: 14 Row

Min 10: 12 Bench

Min 11: 12 Row

Min 12: 10 Bench

Min 13: 10 Row

S2: Metcon (Time)

10-8-6-4-2

DB box step up 24/20

9-7-5-3-1

Deadlift

set of 20 double unders after each two movements (10 DB set up + 9 DL then 20 DU etc)

Rx+: 315/205 50/30

Rx: 255/145 40/20

SP: 185/95 30/15

LIFE

L1: L1 – 15 min (No Measure)

15 min emom

Min 1: 20 side step box step ups

Min 2: 15 ghd’s

Min 3: 15/12 assault bike

L2: Metcon (Time)

40-30-20-10

weighted jumping jax

hip touches

curtsy lunges

AUX – grip + foam roll (No Measure)

3 min EMOM Bar hang

:30-:40 seconds of work.

Sub ring row hold.

3 min foam roll back

Skip to toolbar