In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

S1: Clean and Jerk (2 rep)

16 min EMOM

0-6 min: technique warm up

6 min: 6 reps 50%

8 min: 6 reps 60%

10 min: 4 reps 70%

12 min: 2 reps 75%

14 min: 2 reps 80%

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 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5 stair runs

Min 2: 25 back ext on GHD

Min 3: 20 med ball sit ups 20/14lbs

Min 4: 8 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 6 clock jumps

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt raise hold 15/10lbs

:30 DB OH hold on 1 leg

40 mountain climbers

RX: as written

SP: 10/5lbs

6 week: 3 rounds

AUX: AUX – grip + foam roll (No Measure)

3 min EMOM Bar hang

:30-:40 seconds of work.

Sub ring row hold.

3 min foam roll back