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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 DB Box Step-Ups (Weight)

EMOM 16

Even: 3 Box Step Ups Each Leg 20/14

Odd: 20 Hip Bridges (On the Floor No Weight)

Rx+: 70/50

Rx: 50/30

SP: 20 /10 Double Reps on Step Up

S2: Sport – Progressing AMRAPS (AMRAP – Rounds and Reps)

1 min AMRAP

burpees (every 15 burpees = 1 round)

—–rest 1 min—-

3 min amrap

5 burpees

10 DB cleans 40/20lbs

—–rest 1 min—-

4 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 Goblet squats 53/35lbs

—–rest 1 min—-

5 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 Goblet squats 53/35lbs

20 lunges

RX+:50/40, 70/53lbs

RX: as written

SP: 30/15lbs, 35/18lbs

Score = rounds + reps. combine all rounds + all partial rounds in reps.

L1 – 16 min hiptaps,thruster,sit up (No Measure)

16 min EMOM

Min 1: 25 DB thrusters 20/10lbs

Min 2: :60 sec plank step leg in and out during hold

Min 3: 50 hip taps (in push up position)

Min 4: 200m run or row

RX: as written

SP: 15/5lbs

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

20 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.

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight every 4 min rest 1 min.

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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