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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 Bent over row (medium weight)

Min 3: 10-15 push press same weight

S2: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
RX+: Strict pull ups (Write in notes)

RX: kipping

SP: banded pull ups 5 push ups.

Kids: Do 12 min AMRAP

L2: Life 1000 row buy in 20 min (Time)

1000 row

—-Then—-

4 Rounds

15 Ring Rows

15 Wall Balls 14/10lbs

15 V up

—-Then—-

1000 row

RX:as Written

SP: 10/4lbs

*20 Min Cap

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

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

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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