In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Upper Body/Hip (No Measure)

2 Min Row (:30 sprint/:30 Recovery Pace)

2 Rounds

10 Banded Good Mornings

1 Round of Banded Delt

(https://www.youtube.com/watch?v=HjfxvSfpSyo)

S1: S1 – pull up + HS hold (No Measure)

15 min EMOM

Min 0-3: warm up/set up

—then 4 rounds——

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30 banded facepulls. shoulders back the whole time

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

S2: Sport – run,TTBPU,DBDL (Time)

4 rounds

500m row

5 TTB + Pull up (= 1 rep. TTB then pull up then repeat x5)

10 DB goblet squats 70/40

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 TTB + MU

6 week challenge: New challengers only

4 rounds

200 run

6 hanging knee tuck

15 KB squats 44/26lbs

L1: L1 – 16min sprint,ohlunge,kbs,rowfast (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m each

Min 2: 20m med ball OH walking lunge 14/10lbs in place

Min 3: 25 KB swings 35/26lbs

Min 4: 1 min row above 80 strokes per minute.

RX: as wirtten

SP: 26/10lbs 10/6-4lbs

6 week: 3 shuttle sprints, 20 m lunge hugging med ball SP wieght.

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12/8 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

6 week: 2 rounds

21 min cap

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Warm-up (No Measure)

3 Rounds

20 sec Push ups

20 sec Lateral hops

20 sec Lunge steps

Kids Strength/Skill

K2: Rope Climb

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 12 min

10yd Wheelbarrow walk

7 Box jumps

10 yd Wheelbarrow walk (switch places)

7 Kettlebell swings

Skip to toolbar