In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Hatch Squat Week 2 of 6 workout B (Weight)

Back Squat

Min 2: 1*10 @60%

Min 4:1×8 @70%

Min 6 1*8 @75%

Min 8 1*8 @ 80%

Overhead squat (roughly 60-70% of back squat)

Min 10 1×5 @ 65%

Min 12 1×5 @ 70%

Min 14 1×5 @70%

Write heaviest weight as score

S2: Sport – GHD back ext (Time)

4 Rounds:

21 Box Jumps 24/20′

18 Hip extensions on GHD

15 GHD sit ups

12 pull ups

9 Thrusters 95/65lbs

RX+: 135/95lbs, C2B

RX: as written

SP: 75/45lbs

Modify pull ups as needed

L1: L1-15 min 3 5min (No Measure)

5 minutes to complete:

80 DB thrusters (20/10), every 20 thrusters do a :30 plank

—–then—–

5 minutes to complete:

3 rounds

30 donkey kicks

12 burpees

—–Then—-

5 minute AMRAP

30 single unders

10 single arm DB snatch

10 double DB deadlift

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: L2 – Up and down (Time)

700m row

60 Russian Twists

50 Lunges

40 Sit-ups

30 Air Squats

20 Burpees

10 Wall Walks

20 Burpees

30 Air Squats

40 Sit-ups

50 Lunges

60 Russian Twists”

700m row

JUST MOVE: half reps/distance

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

Event workout (No Measure)

10 pole squats

10 Jane Fonda’s

10 lunge and twist

10 hip swings

10 sumo squats

Musical med balls

Tic tac toe

Link ball game

Partner WOD

4 x 3 min amrap

Round 1

DB Max Cleans or KB swings

—- Rest 1 min—–

Round 2

Max burpees

—- Rest 1 min—–

Round 3

Jellies (Lunge + Lunge + squat + jumping squat)

One partner does a 100m run or row

Leave a Comment

Skip to toolbar