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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1: S1 – short 15 min Back squat (Weight)

15 min to establish a max back Squat

New athletes do 5×8 back squats at a moderate load.

Change Front Squat last time

S2: Sport- 12min 3x4min (AMRAP – Reps)

12 min running clock:

Start:

500m row

AMRAP doubleunders

at 4:00,

4 min AMRAP

5 burpees

10 DL

5 Shoulder to OH (STOH)

at 8:00,

4 min AMRAP

10 power cleans

5 V-ups

RX+ 135/95

Rx: 95/65

SP: 75/45

L1: L1 – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

JUST MOVE:SP weight 10, 20, :30 sec, 12reps

L2: Life – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run or row 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

JUST MOVE:SP weight 12 min AMRAP

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

Kids WOD

K1: Warm-up (No Measure)

Gymnastics:

8 min alt. EMOM

odd: 20-30 sec HS hold

even: 5 banded strict pull ups or ring rows

K2:: Warm-up (No Measure)

WOD:

0-4:

500m row

AMRAP jump rope

4-8:

5 burpees

10 deadlifts

5 S2OH

8-12:

10 power cleans

5 v-ups

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