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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: S1 – Snatch 1-5 reps (Weight)

16 min EMOM

Min 0-4 technique

Min 4: 10 reps

Min 6: 2-5 reps

Min 8:2-5 reps

Min 10:2-5 reps

Min 12: 1-5 reps

Min 14: 1-5 reps

Either establish a 1 rep or a 5 rep max.

S2: Sport – wb, row burp + ttb/fs (Time)

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees

—–Rest 2 minutes

2 Rounds for time of:

20 Toes-to-bar

15 Front Squats 155/105

RX+:as written

RX: 135/85

SP: 95/65

6 week: hanging knee tuck 65/35lbs

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 15 ring rows

Min 3: 20 plie squats

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: LIFE- 4x5min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run or row

RX: as written

SP: 15/5lbs

6 week: SP weight

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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