In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SL1: Sportlife – pullovers (No Measure)

8 min EMOM with a partner (someone new please) Partners start on opposite stations.

Even: 20 hollow rocks or :20 hold

Odd: 10 kipping pull ups

RX+ 2-5 muscle ups

6 week challenge:

Even: :20 leg lift hold

Odd: 20 bicep curls 20/10lbs

SL1: Sportlife – pullovers (No Measure)

8 min EMOM with a partner (someone new please) Partners start on opposite stations.

Even: 20 hollow rocks or :20 hold

Odd: 10 kipping pull ups

RX+ 2-5 muscle ups

6 week challenge:

Even: :20 leg lift hold

Odd: 20 bicep curls 20/10lbs

SL2: SportLife – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

9 DB snatch

15 push ups

21 DB squats (one DB in goblet position)

400m run

RX+: 70/40 200m run rest 1 min after each round deficit push ups 45lbs plate

RX: 50/20lbs

SP: 30/15

6 week challenge

3 rounds

20 DB snatch 20/10-5lbs

10 push ups

20 DB squats (one DB in goblet position)

400m run or row

aux – banded march (No Measure)

3-5 min banded march

Wear 2 bands like suspenders + one band around feet. Then march with wide stance.

Skip to toolbar