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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 Bent over row (medium weight)

Min 3: 10-15 push press same weight

S2: Sport – 100 clusters +V up (Time)

100 clusters (squat clean + thruster)

—–Then —-

40 v ups

*CATCH: on the top of every minute do 5 burpees

RX+ 95/65

RX: 75/45 3 burpees

SP:Empty bar 3 burpees

6 week: 12 min cap SP weight

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

JUST MOVE: 1/2 reps

L2: Life – 800 run chipper 800 run (Time)

800m run or row

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run or row

JUST MOVE: half reps/distance

22 min Cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

Wine and WOD #2 (No Measure)

Warm up:

400m Run or Row

—–Then—–

3 rounds

10 squats

10 toe touches

10 arm swings

Workout #1

Teams of 3-5 people

3 stations 1 min for each station 3 rounds

Station # 1 –Bicep curl into press

(Men 15-25lbs women 10-15lbs)

Station #2 — Single arm single leg V ups

Station #3 —- 200m run or 1 min row or bike

Workout #2

4k row (must rotate every 200/150m)

after each 1000m all team members must do something

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