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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1- Jerk + pull up (No Measure)

16 min EMOM

Focus: fast feet, kipping practice

Min 0-4 Jerk technique

6 rounds

Odd: 1 Split Jerks from ground

Even: 3-5 kipping pull ups (sub MU if wanted)

Jerk drop drill https://www.youtube.com/watch?v=qC7wI66Duho

S2: Sport – longer chipper rope run etc (Time)

6 rounds

200m run

1 rope climb

10 DB thrusters 30/20lbs

10 box step ups 24/20″

10 pull ups

8 DB squat cleans

RX+: 40/30lbs, 2 rope climbs, sub 3 muscle ups

RX: 1 rope climb, 30/20lbs

SP: 6 jumping rope pull ups, 20/10lbs, ring rows if needed

20 min cap

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156785804895207/?type=2&theater

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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