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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1-Front squat + Thruster (Weight)

16 min EMOM (FS + Thruster)

Min 0-4: Instruction (Focus on vertical back in the squat)

Min 4: 5+1

Min 6: 5+1

Min 8: 5+1

Min 10: 5+1

Min 12: 5+1

Min 14: 5+1

Climb your way up to something heavy for the day.

Take out of the rack

S2: Sport – Baseline x 2 (Time)

Baseline

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

—-on the 10 minute mark Repeat in reverse order (10 PU, 20 push up etc)

Score = slowest version

6 week challenge:

2 rounds

500m Row

20 Squats

15 Sit Ups

10 Push Ups

5 Pull Ups banded

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

6 week: SP

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!

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

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