Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD   View Public Whiteboard Coaches Choice – Core warm up (No Measure) 500M row or 400 run. 7 min of core work S1: [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice – Core warm up (No Measure) 500M row or 400 run. 7 min of core work S1: S1 [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – abs (No Measure) 400m run or row 2 rounds 10 scap pull ups 5 Toe to bar or hanging [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard warm up – lower #2 (No Measure) 400m run row 2-3 Rounds: 12 Band. Side Step/side 8 Band. Pole [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S1/2: Sport – Team 3-4 people (Time) Focus: Parts 1 & 3- [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard warm up – Upper #5 (No Measure) 2-300m Row/Run 2 Rounds: 8 Band. Pull-Apart 4 Band Pass Thrus [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – core #1 (No Measure) “200 Row/Run 2 Rounds: 6 Cat/Cows 30m Farmer Carry 6/leg [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches choice a little extra (No Measure) 400m run 5 min accessory 5 min stretch/mobility S2: Sport [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard warm up – core #3 (No Measure) 7 min AMRAP 200m run or row 25 DU/40 Single Jump Rope 5 Kang [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Coaches Choice (No Measure) S2: Sport – WB up down + heavy (Time) 12,11,10…3,2,1 [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard warm up – core #5 (No Measure) 400m run or row 2-3 Rounds: 10 lunge + twist :20 Anti-Rotation [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – core #1 (No Measure) “200 Row/Run 2 Rounds: 6 Cat/Cows 30m Farmer Carry 6/leg [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – abs (No Measure) 400m run or row 2 rounds 10 scap pull ups 5 Toe to bar or hanging [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard warm up – lower #2 (No Measure) 400m run row 2-3 Rounds: 12 Band. Side Step/side 8 Band. Pole [...]

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD View Public Whiteboard Warm up – Lower #4 (No Measure) 400m run or row 2-3 Rounds: 5 Kang Squats (GM-Squat-GM) 5 [...]