In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: Clean (75%)

Every 2 minutes for 15 minutes (7 sets):

Clean Grip DL + Hang Power Clean + High Hang Squat Clean

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 70%

Minute 8: 1+1+1 @ 75%

Minute 10: 1+1+1 @ 75%+

Minute 12: 1+1+1 @ 75%+

Minute 14: 1+1+1 @ 75%+

6 WEEK CHALLENGE: do 6 hang cleans per two minutes

*% based off 1RM Clean, and are suggested percentages, do your best to add weight each set.

S1: Sport-100cal row (Time)

100 cal row for time

Every time you take a pull on the rower you have to do 1 rep of the following movements to earn that one pull. Time stops when you reach the 100 calories and have completed all the reps need to accomplish your 100 calories. You can choose which of the below movements you would like to do.

Example: I hate burpees so I choose only to do KBS and WB. I do 10 of each. I then can get on the rower and do 20 pulls. I repeat whatever rep scheme until 100 cal are rowed. 75 cal in I decide I hate KBS and WB too. I succumb to doing burpees to finish it out.

Burpees

Kettlebell Swing 53/35

Wallball 20/14

RX+: 70/53 30/20

RX: as written

SP: 35/18lbs 14/10

6 Wk: 50 cal row + 50 Wallball 10/6 + 50 russian kettlebell swings 26/10-5 + 25 burpees

L1: Life – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: arm only assault bike 8/6

Min 4: 200m run

6 week challenge: sub shorter 100m run or walk if needed.

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10

20 DB punches 20/10

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

6 week Challenge:

5 rounds

20 DB thrusters 10/5

20 DB punches 10/5

40 weighted jumping jax 5/2.5

60 plate steps 45/25lbs

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

Skip to toolbar