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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Bruce’s Birthday (Time)

Coach Bruce Pitcher lost over 200lbs. This workout is about that journey.

40 Deadlifts 135/95

200m farmers carry 140/80lbs

40 Hang Cleans 135/95

200 farmers carry 100/60lbs

40 Thrusters 135/95

200m farmers carry 80/40lbs

40 Burpees over bar

200m run no weight

RX+ as written

RX: 95/65lbs 100-80-60/60-40-20lbs

SP: 75/45lbs


40 min cap

Weight for the barbell should be heavy and something you have to do small sets of.

L1: Life – Fatal Forty (Time)

WB 10/6lbs

DB hang clean 30/20lbs

ring row

DB Deadlift 30/20lbs

Push up

box step up 24/20lbs

KBS 35/18lbs

hanging knee tuck

air squat

Db snatch 30/20lbs

Sit up


After each round run 200m

RX: as written

SP: 20/10lbs, 26/10lbs

6 week: SP weight do half reps

45 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Pull-ups (Pull ups 5x 5 RX+ Bar muscle up progression)

Kids WOD

K3: Metcon (Time)

Partners! 3 Rounds 20 partner med ball sit ups (throw) 30 Deadlift (split up) 200m run together Rx+ 4 rounds

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