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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Push Press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

S2: Sport – 12 min AMRAP OH lunge (AMRAP – Rounds and Reps)

12 min AMRAP

3 OHS 65/35lbs

6 OH Lunges

9 Power Snatches

12 Push-ups

15 cal Ass bike

RX+: 95/65lbs

RX: as written

SP: empty bar

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

JUST MOVE: add 5 reps

6 Week Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down) USE A POLE TO STAY UPRIGHT

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

JUST MOVE: Start at 30’s

20 min cap

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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