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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1 – Power Clean + Hang Squat Clean + Front Squat (Weight)

16 min EMOM PC+HSC + FS

Focus: Keep chest lifted off the ground

Min 0-6: technique work

Min 6: 3+2 +5

Min 8: 2+2 +3

Min 10: 2+2+3

Min 12: 1+1 +2

Min 14: 1+1 +1

Work up to a max

https://www.youtube.com/watch?v=P3IOaVzJA3Y&t=31s

S2: Sport – 2x 6 min AMRAP (AMRAP – Rounds and Reps)

6 min AMRAP

8 Hang power clean 95/65lbs

8 Pull-ups

4 Burpees

—–Rest 3:00—–

6 min AMRAP

6 Snatches 95/65lbs

6 Pull-ups

3 Burpees

RX+: 135/95lbs

RX: as written

SP: 65/35lbs

Sub ring row if needed.

L1: L1- 4 different movements glute & abs (No Measure)

2 rounds

20 banded side step (In place) + 200m row

30 Med ball russian twist 14/10 + 200m row

:60 assault bike sprint + 200m row

80 flutter kicks + 200m row

Rest 1 min

JUST MOVE: 1/2 reps

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

JUST MOVE: Every 3 min rest 1 min

25 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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