In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Hang Power Clean (1RM)

16 min EMOM

Min 0-4: warm up technique

Min 4: 6 hang clean 60%

Min 6: 6 hang clean 70%

Min 8: 4 hang clean 75%

Min 10: 3 hang clean 85%

Min 12: 1 hang clean 90-95%

Min 14: 1RM

% max clean

S2: 4 rounds 5 Bench press 10 GHD sit ups 15 KB swings 200m Run RX+ 205/115 70/53 RX 165/95 53/35 SP 135/75 44/26 (Time)

4 rounds

5 Bench press

10 GHD sit ups

15 KB swings

200m Run

RX+ 205/115 70/53

RX 165/95 53/35

SP 135/75 44/26

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 70 mountain climbers

min 2: 20 skier line jumps with a 1 sec hold

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 sec ski rower (Stagger start snations, sub arm only assault if needed

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

25 Russian KB swings 35/26

20/12 cals on assault bike

20 ball slams 20/14

30/20 cals on rower

AUX: aux – bicep (No Measure)

3×20 bicep curls

4 min sit on feet. keep ankles underneath.

Kids Warm Up Game

K1: Warm-up (No Measure)

Hot Potato (See games)

Kids Strength/Skill

K2: Back Squat (5 x 5)

Kids WOD

K3: Chipper for Time (Time)

100 each teams of 2

Wall balls

Push Ups

Knees to elbows

KB goblet squats

Skip to toolbar