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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Strict Press in Split Jerk Stance

Every 2 minutes for 15 minutes (6 sets):

Stict Press in Split Jerk Stance

Focus: Do 1 Split Jerk then do strict press (In split stance) at weights listed below.

Minute 0-4: Warm-Up/Technique

Minute 4: 5 Reps @ 40-45%

Minute 6: 5 Reps @ 45-50%

Minute 8: 5 Reps @ 50-55%

Minute 10: 5 Reps @ 50-55%

Minute 12: 5 Reps @ 50-55%

Minute 14: 5 Reps @ 50-55%

*% based off 1RM Jerk

*:20 sec hollow hold between each set (6 total).

*https://youtu.be/2QbHxL8Lj70 (skip to :17)

S2: Metcon (Time)

TEAM WOD

Teams of 3 complete …

3 Rounds for Time

75 Wall Balls, 20/14

50 KBS, 53/35

25 Burpee Box Jumps, 24/20

*You cannot do more than 10 consecutive reps.

*20 Min Time Cap

Rx+: 20/14, 70/53, 24/20

Rx: As Written

Sp: 14/10, 35/26, 20/16

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 25 Supine Hamstring Curl on Med Ball

Min 2: 20 Cal Row

Min 3: 20 Single Arm DB Thruster 20/10

Hamstring Curl Demo: *https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Metcon (Time)

TEAM WOD

Teams of 3 complete …

3 Rounds for Time

80 Cal Assault Bike

50 KBS, 35/26

30 Burpee Box Step Ups , 24/20

*You cannot do more than 10 consecutive Reps/Calories.

*20 Min Time Cap

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