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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Weighted Pull-ups (7×5)

Every other minute for 14 minutes :

Strict Pull Ups +:45 Plank w/ alternating reach

0-2 warm up

2 Min 5 Pull Ups

3 Min :45 Plank w/ alternating reach

4 min 5 Pull Ups

5 min :45 Plank w/ alternating reach

6 min 5 Pull Ups

7 min :45 Plank w/ alternating reach

8 min 5 Pull Ups

9 min :45 Plank w/ alternating reach

10 min 5 Pull Ups

11 min :45 Plank w/ alternating reach

12 min 5 Pull Ups

13 min :45 Plank w/ alternating reach

14 min 5 Pull Ups

Rx+: weighted strict/strict L-sit, w/ 3 sec pause at top

Rx: Strict w/ 3 sec pause at the top

Sp: Strict Ring Rows w/ 3 sec pause at top

S2: Sport – sets of 20 reps (Time)

60 power snatches (100% touch and go. No resetting grip on ground)

60 DB strict shoulder press (cant rest more than 1 second)

60 Hang clean (can’t rest more than 1 second)

Must be done in sets of 20 reps. Can’t put weight down if under 20 reps. If you do you don’t count those reps.

RX+: 95/65 30/15

RX: 75/45 20/10

SP: 55/35 15/5

6 week challenge: Empty bar 80 reps of each break reps up as needed. Empty bar strict press too.

L1: L1-16 min EMOM (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

6 week CHALLENGE: 8,50,8/5, 80

L2: Life – row,wb,vup,clock (Time)

3 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

80 clock jumps (9,12,6,3. Every jump counts) on 25lbs plate

6 week challenge: 400,30,30,40

AUX: AUX coaches choice (No Measure)

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay Races

Kids Strength/Skill

K2: Clean

Kids WOD

K3: Kids Benchmark 1 (Time)

Kids Benchmark 1

For time:

500 row 10 and older 250 under 10

Then

3 rounds 25 squats

20 sits ups

10 push ups