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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Back squat 32 rep (Weight)

16 min EMOM

Min 0-4 warm up/technique/strategy

Min 4: 10 reps 40%

Min 6: 2 reps 70%

Min 8: 1 reps 80%

Min 10 -12 : 32 rep max

Min 12-16: Lie on the ground

32 RM would fall in 60-75% range of 1RM

S2: Sport – Franks birthday (AMRAP – Reps)

10 min clock

200m row

10 OHS empty bar

10 burpees

MAX jump rope

Score is max jump rope in 10 min. If you make a mistake you have to start the row again.

RX+: double unders

RX: single unders

SP: 3 mistakes before you start again.

If you don’t want to do jump rope you can sub for 1 min sprint on the assault bike each round. score = total cal on assault bike

L1: L1 – Glute Heaven (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 60 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

6 week: SP weight, 40,20,15,30 reps

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10lbs

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

200m run or row

RX:as written

SP: 15/5lbs

6 week: 3 rounds

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 Strength/Skill

K1: Sumo Deadlift High Pull (with KB)

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Push ups

6 Sumo Deadlift High Pull

9-20 Single unders

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