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: 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: 16,14,12,10,8,6,4,2

Ping pong between Push up and ring row (16 of push up and ring row then 14 of each etc…)

Sport – ropeclb,ass,ghd,updwn (Time)

4 rounds

4 rope climbs

20/15 cal assault

—-0 minute rest Then—-

50 GHD sit ups

30 burpees

RX+: as written

RX:2 rope climbs

SP: 30 ring rows (both hands on 1 ring)

6 week challenge:

4 rounds

20 ring rows

20/15 calories assault bike

Rest 1 minute

30 GHD sit ups

20 up downs

L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

6 Week Challenge:

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 12/8 cal row

Min 3: 8/6 cal assault sinlge arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m run

2nd round would be

20 of each + 200m run

3rd round

30 of each + 300m run.

etc…

score = rounds + reps and meters of last round that was not completed

6 week challenge

15 min cap

15/5lbs DB

10/4lbs wallball

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess

K1: Coaches Choice (No Measure)

Kids Warm Up Game

K3: Handstand Hold

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 min Amrap

10 mountain climbers

10 Sit ups or RX+ Knees to Elbows

5 Stair Runs

Kids Strength/Skill

Skip to toolbar