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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – “Leg Day” (Weight)

16 min EMOM

Min 0-4: warm up

6 rounds

Even Min: 5 back squats 55-70%

Odd Min: 10 DB lunges

Score = back squat weight

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

S2: Sport – “Fran+Darwin = Frank (Time)

30/15 cal assault bike

21 Thrusters

21 pull ups

Rest 1 min

15 clusters

15 weighted pull ups 20/10 medball

Rest 1 min

9 Bear complex (squat clean thruster + back squat thruster)

9 Burpee pull ups

10/6 cal assault bike

Rx+: 95/65, sub 3 for one muscle ups. Must do all 9 burpees on last round.

Rx: 75/55

Sp: 45/35″

L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 25 skier line jumps with a 1 sec hold

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 sec ski rower (Stagger start stations, sub arm only assault if needed

RX:as written

SP: 20/10lbs

6 week: You will be doing SP from now on :)

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

25 min cap

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

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay!

Split into two teams,

running clock until each

member of team

performs 3 rounds of:

2 forward rolls

10m frog hop

10m back pedal

5 pushups

Kids Strength/Skill

K2: Resistant Band

Partner band-resisted

running 40m on field–

forward running and back

pedal, 5 sets of each,

alternate after each round

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 squats on top of box

10 Kettle bell swings

10m crab walk

10 hanging knee tucks

Rx+ Box jump and squat on top for all 10 reps