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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: Bro Day #1

15 min EMOM

Min 0-2: set up

Min 2: 5 reps DB Bench (Heavy)

Min 3: 8 total DB Row (Heavy)

Min 4: 5 reps DB Bench (Heavy)

Min 5: 8 total DB Row (Heavy)

Min 6: 5 reps DB Bench (Heavy)

Min 7: 8 total DB Row (Heavy)

—–MIn 8: Rest——

Min 9-15: 20,18,16,14,12,10,8,6,4,2

Ping pong between Push up and ring row (20 of push up and ring row then 18 of each etc…)

S2: Short sprint Deadlift (Project Rise Fitness) (Time)

3 rounds

30 deadlifts

10 burpees

Rx+: 95/65

RX: 75/35

SP: 45/25

Time cap 6 min ——This is a SPRINT. You will be capped if you go over the 6 min.

———on the 8th minute START S3———- two sores

S3: Sport – unbroken 60 thrust (Time)

60 Thrusters for time

There’s a catch. If you don’t go unbroken (stop continuous movement) You have to do the remainder of reps left as DB clusters

Rx+: 95/65 40/20

RX: 75/35 30/15

SP: 45/25 20/10

6 Week Challenge: 45/25 Just 60 thrusters. rest as needed no clusters.

If I do 49 thrusters and stop I then have to do 11 Db clusters to finish. If i do 60 thrusters unbroken I am done.

L1: L1 – 15 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 20 Weighted DB Lunges 30/20

Min 3: 20 DB hang clean and press 30/20

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

RX:As written

SP:20/10lbs

6 Week Challenge

Min 1: 10 DB Burpee 15/10-5

MIn 2: 20 lunges

Min 3: 20 DB hang clean and press 15/10-5

Min 4: 20 DB sit ups

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

12/7 Cal Assault Bike

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/16

6 week Challenge:

IN TEAM of 2—– 5 Rounds for Time. 1 person works one rests

12/7 Cal Assault Bike

30 KBS, 18/10-5lbs

15 Burpee Box Step Ups 20/16

20 min cap

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

Kids Warm Up Game

K1: Warm-up (No Measure)

Obstacle Course

Kids Strength/Skill

K2: Clapping Push ups

EMOM Clapping pushups 10 attempts 5 min total (when finished hold 20 sec plank)

Kids WOD

K3: Metcon (1 Rounds for reps)

TABATA 5 meter side shuffles and Up Downs 8 min
Score is best Up Downs in one round