In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

Lower Body/DU Skill (No Measure)

5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)

6 Alternating Plank & Reach

SPORT

S1: Snatch Balance

Every 2 minutes for 16 minutes (6 sets):

0-4 min : Technique work/warm up

Min 4, 6, 8, 10, 12, 14: 1 Snatch balance + 3 Overhead Squats

Focus: catch low in the squat, strong dip and drive to drop under the bar for the snatch balance, maintain stability for the squat

Increase the load over 6 sets

S2: Metcon (Time)

For Time:

800m Run

12 Squat Snatches 135/95

400 m Run

30 KB Swings 53/35

200m Run

20 Box Jump Overs

Rx+: As Written

Rx: 115/80, 53/35

Sp: Less Than or Equal to 95/65, 35/26

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: 40 Dumbbell Punches 10/5

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 20 Cal Row

Min 4: 15 Barbell Roll Outs

L2: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

20 (10/Leg) Single Leg Deadlifts, 35/26

30 Dumbbell Snatches, 30/20

10 Jumping Pull-Ups

5 V-Ups

CORE

C1: Metcon (No Measure)

2 Rounds

10 Strict Toes to Bar

16 Hollow Rocks

*If you cannot do toes to bar stict or otherwise, do hanging knee raises with a 3 second hold at the top of each raise.

Wine and WOD

Wine and WOD (No Measure)

Warm up

2 rounds

400 run while partner rows or bikes

Then

6 min AMRAP

10 Lunges

10 Sit ups

10 single leg glute bridge

3 down dog to up dog

Workout #1

10 min AMRAP

20 Jane Fondas

20 ball slams

10 man makers one DB

100 Mountain climbers

* Partner holds planks. When partner can’t hold plank anymore you switch.

Workout #2

6 min AMRAP – SLED PUSH

Teams of 4-6

Other teammates hold a wall sit

Workout #3

4 min EMOM

15 knee banded air squats on the minute

Workout #4

Lift cup to mouth and drink wine.

Skip to toolbar