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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Strict press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

between sets do 3 stair runs or 10 pistols (modify as needed)

S2: Sport – burp/PC reverse (Time)

3 rounds for time

10 burpees

2 power clean 175/105

—-Rest 2 minutes—-

3 rounds

2 burpees

10 power cleans 115/75

RX+: 215/125, 135/95

RX: As written

SP: 135/85, 95/55

Score= total time

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 – basic challenge (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

6 week challenge:

400m run or row

25 KB Goblet lunges 18/10lbs

300m run or row

25 sit ups

200m Run or row

25 ground to overhead with plate 15/10lbs

15 min cap

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

Kids Strength/Skill

K1: Metcon (No Measure)

Plank around the plate: Start in plank position with toes planted on a plate. Slowly walk hands in a circle maintaining plank throughout. If needed, scale to half way around and then reverse directions.

10 sets

Kids WOD

K2: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of

Push ups

Cal Row

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