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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

S1: Sumo Deadlift (3 RM)

Every 2 minutes for 15 minutes (6 sets):

Sumo Deadlift (3RM)

Focus: Keeping Chest high driving the power of the Sumo Deadlift through the Glutes.

Minute 0-4: Warm-Up

Minute 4: 5 Reps @ 60% – 70%

Minute 6: 5 Reps @ 70% – 75%

Minute 8: 3 Reps @ 75% – 80%

Minute 10: 2 Reps @ 80% – 85%

Minute 12: 1 Reps @ 85% – 90%

Minute 13: 3 RM

* % based of 1 RM Conventional Deadlift

S2: Sport – updwn,pu,renegade,row (AMRAP – Rounds and Reps)

AMRAP

10 DB up downs

10 Push ups

10 Renegade rows

300m row

1 min of work 1 min of rest

2 min of work 2 min of rest

3 min of work 3 min of rest

4 min of work

Start where you left off after each round. Score = rounds + reps

RX+:50/30

RX:40/20

SP: 30/15

6 wk challenge: 20/10lbs

L1 – 16min gluten,lunge,mtclimb,slam (No Measure)

16 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

6 week challenge:

Min 1: 5 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 12 lunge + leg lift (knee)

Min 3: 30 mountain climbers

Min 4: 10 Ring rows

L2: Life – 14 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

14 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

10 high knee jump (high knee + high knee + jump = 1 rep)

3 stair climb

6 Week Challenge: New challengers only

14 min AMRAP

5 up downs

5 WB hug squats

10 high knee jump (high knee + high knee + jump = 1 rep)

2 stair climb

AUX: AUX – Couch stretch (No Measure)

2 min Each side