In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Back Squat (5 RM)

15 min EMOM

Min 0-6: warm up

Min 6: 5 reps 80-85%

Min 9: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 15: 5 reps 80-90%

S2: Sport – shoulder stress, DU,s2oh,hshold (Time)

3 rounds for time

30 shoulder to overhead 95/65

100 double unders

If you break either of the movements you have to do a :30 HS hold

RX+: as written

RX: 75/45 belly facing hold

SP: 55/35 plank hold

If you don’thave double unders do 300 single unders. Same rules apply.
RX: 50 DU

SP: 20 DU 3 attempts per HS hold

If you have to do more than 3 hs holds per round move on regardless of where you are.

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

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)

3 Rounds of

15 yd Bear Crawl –>

<– 15 yd Broad jump
10 Jumping Jacks

Kids Strength/Skill

K2: Pull-ups

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

3 Pull ups

6 Push ups

9 Squats

100 m row

Skip to toolbar