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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: Shoulder Press (1+5)

15 min EMOM

Strict Press in Split Jerk Stance

Focus: Do 1 Split Jerk then do strict press (In split stance) at weights listed below.

Minute 0-4: Warm-Up/Technique

Minute 4: 1+5 Reps @ 40-45%

Minute 6: 1+5 Reps @ 45-50%

Minute 8: 1+5 Reps @ 50-55%

Minute 10: 1+5 Reps @ 55-60%

Minute 12: 1+5 Reps @ 55-60%

Minute 14: 1+5 Reps @ 60-65%

*% based off 1RM Jerk

*:20 sec hollow hold between each set (6 total).

6 WEEK CHALLENGE: Normal strict press

*https://youtu.be/2QbHxL8Lj70 (skip to :17)

S2: Sport – 20EMOM,burp,row,medball,assault (AMRAP – Rounds and Reps)

20 min EMOM

Min 1: 15 burpees

Min 2: 15/12 cal row

Min 3: 1 min Med ball hug (must be at chest) 20/14

Min 4: 20/12 cal assault bike

RX+ as written

RX 12, 12/9 cal, 15/10 cal

SP 9. 9/6 cal, 10/6 cal

6 week Challenge: Do SP

Score = rounds(minutes completed) + reps of partial rounds.

L1: L1-17 EMOM (No Measure)

17 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 1 min row 80 strokes per minute arms only.

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

6 week challenge

1 min: 60 flutter kicks

2 min: 10/6 assault bike

3 min: 1 min row 70 strokes per minute arms only.

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

20 lunge + med ball twist (2 twist per lunge) 20/14

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

6 WK Challenge: 4 rounds

20 min cap

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

Kids Warm Up Game

K1: Warm-up (No Measure)

Zig Zag Ball Drill

(See Book)

Kids Strength/Skill

K2: Rope Climb (Rope progresion and 3 attempts)

Kids WOD

K3: Metcon (AMRAP – Reps)

2 Rounds For Total Reps:

1:00 push ups,

1:00 Sit ups,

1:00 Box jumps,

1:00 Wall Walk ups,

1:00 Rest