In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Sport – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 Box Jumps 24″/20″

3 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 115/80

For time:

60/40 Pull-ups, strict

*every time you break run 400m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

*Rest 3 minutes between workouts

L1: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

*Rest 3 minutes between workouts

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

WOD For a Cause

BvB: Warm-up (No Measure)

warm up:

500m row/400m run

3 rounds

10 empty barbell DL

10 empty barbell strict press

10 empty barbell back squats

10 russian twists

then:

1 min hip opener each side

1 min ankle/squat opener

WORKOUT:

Srength:

16 min EMOM

min 1: 15 ring rows

min 2: 10 push ups

min 3: 15 box jumps

min 4: 20 DB hang clean and jerks

WOD:

3 rounds for time

20 wallballs (14/10)

20/12 cals assault bike

20 slam balls (20/15

15 ball shoulder to overhead