In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

3 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: Bro day #3

Every 90 Seconds for 15 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

S2: Sport-unbroken (AMRAP – Rounds and Reps)

16 min AMRAP

500 Row (must row under 1:55/2:15)

15 burpees

15 power snatch 95/65 must be unbroken

15 sit ups

10 TTB

RX+ 1:45/2:05, 115/75

RX as written

SP: 2:05/2:30, 65/45, hanging knee tucks

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156700592095207/?type=2&theater

L2: Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

6 rounds

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope

——25 min cap—— Scoring error rounds = minutes reps = seconds—————–

6 WEEK CHALLENGE: 4 rounds, 26/18lbs, regular jump rope or calf raises off 25lbs plate with 5lbs DB in hand and simulating wrist movement of jumping rope.

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Kids Warm Up Game

K1: Warm-up (No Measure)

Jump Rope 20 sec jumping

10M Bear Crawl

10M Power Skips

10M High Knees

10M Lunge Backward

10M Back Pedal

10M Broad Jumps

Kids Strength/Skill

K2: Sled Pulls ( 5 rounds)

50 meter sled pulls x 5

RX+ add 15 to 25

Kids WOD

K3: Metcon (No Measure)

EMOM 10 min:

EVEN: 15 Wall Balls RX+ 10-14lb WB

ODD: 5 Burpees RX + 7 Burpees