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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: Clean (1rm)

18 min to Establish a max squat clean

0-4 min warm up

min 4: 5 rep 50%

min 5: 5 rep 60%

min 6: 5 rep 65%

min 7: 3 rep 70%

min 8: 2 rep 80%

min 9: 1 rep 85%

min 11: 1 rep 90%

min 13: 1 rep 95%

min 15-18: 1 rep 100%+

min 9-15 go every 2 min

6 week: triple reps and work up to a medium weight.

S2: Sport-2 short metcons (Time)

30 power snatches

—rest 2 minutes—

6-4-2

Rope climb

Man makers 40/20lbs

RX+: 135/95, 50/30lbs

RX: as written

SP: 75/45, 30/15lbs

6 WK: empty bar, 20/10, “1 ring” ring row triple reps (for rope climbs)

13 Min time cap STRICT

L1: L1 – 20 min GHD,linetouch,side plank (No Measure)

20 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

L2: Life – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 45/25

RX: As written

SP: 25/15

6WK: half reps on jellies

*13 Min Time Cap Strict CAP

AUX: 50 TTB (Time)

For time 50 TTB

Kids Warm Up Game

K1: Warm-up (No Measure)

Musical Med Balls

Kids Strength/Skill

K2: Stone to Shoulder to Box (5 min of work)

work on technique and place ball on box

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Partner WOD AMRAP in 10 min (each partner finish round before the next can start)

5 Box jump burpees

5 med ball to shoulder

100 meter run

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