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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Glutes (No Measure)

400 run or 500 Row

3 rounds

5 banded side step (each way)

10 banded half squats

10 scap pull ups

5 vups

abs: abs 2 (No Measure)

Perform together as a class

3 rounds

20 DB Standing oblique crunch (each side

20 crunches

:20 v up hold

S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

16 min: 5RM USE SPOTTERS!!!!

% of back squat

S2: Sport – Progressing AMRAPS (AMRAP – Rounds and Reps)

2 min AMRAP

burpees (every 15 burpees = 1 round)

—–rest 1 min—-

3 min amrap

5 burpees

10 DB cleans 40/20lbs

—–rest 1 min—-

4 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 KB swings 53/35lbs

—–rest 1 min—-

5 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 KB swings 53/35lbs

20 lunges

RX+:50/40, 70/53lbs

RX: as written

SP: 30/15lbs, 35/18lbs

Score = rounds + reps. combine all rounds + all partial rounds in reps.

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

6 week challenge: 8 burpees, 3 rounds on second part.

L2: Life – Stepup,strict,Medball sit (Time)

5 Rounds

200m run

10 DB Step Ups 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/6lbs

RX: As written

SP:20/10lbs

*20 Min Time Cap

AUX: AUX – Couch stretch (No Measure)

2 min Each side