In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique

—-Then—

3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

S2: Sport – The hunt no barbell (AMRAP – Reps)

Assault wod “The Hunt” 12 min AMRAP

3 rounds

10 TTB

15 KB Sumo Deadlift High pull (sub bicep curl if needed)

15 DB Shoulder to OH

10 burpees

Remainder of 12 min cal on Assault Bike.

RX+50/30, 70/53

RX 40/20, 53/35

SP 30/15, 35/18lbs

score = calories

Stagger starts by 4 min with most seasoned athletes in first heat.

If subbing row divide calories in half.

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 15 ring rows

Min 3: 20 plie squats

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

AUX: AUX – back + nutrition (No Measure)

Foam roll back while asking coaching about nutrition ideas

Kids Strength/Skill

K1: Bro Day #2 (a) (Weight)

15 min EMOM

Min 1: 10 single arm DB Row

Min 2: 20 Banded tricep extensions

Min 3: 20 DB Bicep curl

Kids WOD

K2: Metcon (Time)

4 Rounds for Time

100 meter Run or Row

10 Box Jumps

15 Air Squats

5 Burpees