In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Deadlift (2)

Clustered Deadlift Singles

15 min EMOM

Focus: Completely unloading bar on the ground bringing it to a complete stop on the ground. Setting back and being consistent every deadlift.

Minute 0-4: Warm-Up/Technique

Minute 4: 8 @ 60%

Minute 6: 8 @ 65%

Minute 8: 6 @ 70%

Minute 10: 5 @ 75%

Minute 12: 3 @ 80%

Minute 14: 2 @ 85%

*Ask your coach before exceeding these suggested weights. This is a good day to be humble.

S2: Sport – run,DU,Heavy russian rest (Time)

4 Rounds

200m Run

40 Double Unders

12 Russian KB Swings

1 min Rest

Rx+: 100 (DB)/70

Rx: 70/53

Sp: 44/26, double tap

Swings should be heavy

LIFE

L1: L1 – 15 min DB burp, DB lunge, DB hang (No Measure)

15 min EMOM

Min 1: 8 DB Burpee 20/10

MIn 2: 20 Weighted DB Lunges 20/10

Min 3: 20 DB hang clean and press”

L2: Life – 15 min AMRAP prig by 3 sit,hip,plate,ass (Time)

15 min AMRAP

3 sit ups

3 hip touches (each side)

3 plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

Progress by 3 reps for 15 min

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Kids Strength/Skill

Power Cleans

Teaching point: the “power” position

6×3

Kids WOD

“Death by” Wallball shots

Start at 5…. add 1 each minute until failure.

Skip to toolbar