In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: Bro Day #2 (a) (Weight)

15 min EMOM

Min 1: 10 single arm DB Row

Min 2: 20 Banded tricep extensions

Min 3: 20 DB Bicep curl

S2: Sport – Barbell progression (Weight)

Death by (every 3 min you must complete)

10 Deadlift

5 Hang Clean

5 Jerk

RX+: 95/85, (20/10lbs added each time total)

RX: 75/55 (20/10lbs added each time total)

SP: Empty bar (10/5lbs added each time total)

6 WK: stay with empty bar or RX weight do 15 reps of each.

After each 3 minute block you will add weight. You will go until you cannot finish the work in the set 3 minutes. Reps do not increase each round only the weight does.

Score = last weight completed

L1: L1- 16 min emom (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

10 med ball lunges 20/14lbs

25 Russian KB swings 35/26

20/15 cals on assault bike

20 ball slams 20/14

200m run

RX: as written

SP: 26/10lbs

aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Rope Climb

Kids WOD

K3: K3- “Franny” (Time)

Fran’s Younger Sister

21-15-9

Thruster

Ring Rows

Rx+ Pull Ups

This is a SPRINT!

Skip to toolbar