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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Deadlift (1×85%)

16 min EMOM

Min 0-4: Technique work and build to 65% 1RM

Min 4: 5 reps @ 65%

Min 6: 5 reps @ 65%

Min 8: 5 reps @ 70%

Min 10: 3 rep @ 75%

Min 12: 2 rep @ 80%

Min 14: 1 rep @ 85%

2-3 people per bar

S2: Sport 2×21-15-9 (Time)

21-15-9

Cal Row

Wall Ball 20/14

——Rest 2 minutes——

21-15-9

KB swing 53/35

Pull Ups

RX+: 70/53 30/20

RX as written

SP 44/26 14/10

sub 3 for 1 muscle ups if needed.

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 40 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 60 single leg line jumps (jump over a crack in the mats 60 times)

Min 4: 30 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

6 Week Challenge: Use band hanging from the rig to help with balance slightly

Min 1: 30 Single leg clock touches (9,12 and 3 o’clock. 30 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 10 Russian sit ups w/DB 10/5lbs

Min 3: 60 double leg line jumps (do stagger jump if needed)

Min 4: 25 bicep curl into a shoulder press 10/5lbs

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

9 Min AMRAP x 2

400m Run

20 Deadlifts DB 30/20

10 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

RX: as written

SP:75/45

6 Week Challenge

9 Min AMRAP x 2

200m Run

15 Deadlifts 45/35

5 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Jump Rope

10 Min work on Double Unders or Jump Rope

Kids WOD

K3: Metcon (No Measure)

EMOM 10 min:

You will have 1 min to complete 6 burpee box jumps,

12 flutter kicks.

Rest remainder of minute. As fast as you can, earn your rest.