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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1-snatch 10 min emom (Weight)

16 min EMOM

Min 0-6: warm up/technique

Every min for 10 minutes

1-3 squat snatch at 80%

S2: Sport – Challenge week 1 (Time)

5 rounds

5 deadlift 225/135lbs

10 up downs

15 wallballs 20/14lbs

20 lunges

200m run

RX+: 30/20lbs, 275/175

RX: As written

SP: 14/10lbs, 155/95

6 Week Challenge: 10 deadlifts 75/45lbs

22 min cap

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

6 week Challenge (new challengers only)

16 min EMOM

MInute 1: 30 air squats

Minute 2: 12 sit ups

MInute 3: 30 DB delt raises total (switch front and side) 10lbs men/ 5lbs women

Minute 4: 8 Men/6 Women calories on assault bike

L2: Life – 20 min AMRAP DBS,Situp,Ringrow,run (Time)

12 min AMRAP:

20 squats with DB (20/10)

15 situps

10 Bent over row

Every 3 minutes you must run or row 200m. Score = Total Reps

If you don’t finish the round before you go run/row, you pick up counting where you left off.

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

Kids Strength/Skill

K1: Ring Dips (Banded, Box or Bench)

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

100 meter Row or Run

5 Pull ups, Jumping Pull ups or Ring Row

10 KB Swings

15 KB Goblet Squats

3 Burpees