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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: 500m Row Time Trials (Time)

500m Row Time Trials:

3 Rounds:

Row 500m for time

Under 1:40 — No Penalty, rest away

1:41 – 1:55 — 15 GHD

1:56 – 2:08 — 15 GHD + 10 v-ups

2:09 – 2:18 — 15 GHD + 10 v-ups + 5 second hanging knee tuck hold

2:19 + == 15 GHD + 10 v-ups + 5 second hanging knee tuck hold + 10 push ups

Rest 5 minutes between sets.

**Score is fastest 500m

S2: HUMP DAY (AMRAP – Rounds and Reps)

14 minute AMRAP

10 KB/DB alternating jumping lunges (hold one in goblet position)

10 burpees

10 wallballs

12/8 cals assault

Rx+: 70/50, 20/14

Rx: 50/30, 20/14

Sprint: 30/15, 10/4

LIFE

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge (New challengers only)

Min 1: 15 reps SIngle arm DB snatch 10lbs/5lbs

Min 2: 15 reps knee tucks while lying on back

Min 3: 12 men/10 women calories on rower

Min 4: 30 half squats (90 deg up 3 inches) Use pole to help stay upright.

L2: Life 16 min AMRAP (AMRAP – Rounds and Reps)

16 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

Rx: as written

Sp: 14/10lbs

Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Bench Press

Kids WOD

K3: Metcon (Weight)

EMOM: 10 Minutes (Work first 30 Seconds, with 30 Seconds of rest each minute)

Odd: Waiters Carry with Plate

Even: Burpees

Score is weight used for waiters carry

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