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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1 – Bench + tricep (Weight)

16 min EMOM

Min 0-4: Bench technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day

Between sets do :45 DB hold

S2: Sport 50-40-30-20-10 (Time)

50/30 Cal assault

40 box jump or step overs 24/20″

30 DB lunges 70/40lbs

20 Ring dips

10 Power Cleans 225/135lbs

Rest 2 miutes then Repeat with half the reps so (25/15-20-15-10-5 reps)

RX+: as written

RX: 165/105 50/30

SP: 125/75 Push ups 40/20lbs

6 week: 75/35lbs 30/20lbs

*Send most seasoned athletes first

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

6 Week Challenge:

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 12/8 cal row

Min 3: 8/6 cal assault sinlge arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

L2: Life – SQT (Time)

Life SQT

10 rounds

8 KB swings 35/26lbs

200m run/row

RX: as written

SP: 26/18lbs

6 WK: 18/10lbs

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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