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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – chipper (Time)

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

*Score is time

Rx+: 20/14, 70/53, 135/95

RX: 20/14, 53/35, 115/75

SP: 14/10, 35/26, 75/55

L1: L1 – 16 min EMOM side plank single leg (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

6 week challenge: New Challenge only

16 min EMOM

1 Min: :2/:20Side Plank each side

2 Min: 30 No squat wb 6/4lbs

3 Min: 30 plate wood choppers 15/10lbs

4 Min: 30 hop steps over line

L2: Life – row,wb,vup,clock (Time)

4 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

30 lunges (hands on side)

6 week: The whole thing!

22 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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