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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: S1 – Snatch technique (No Measure)

15 min technique day

-Good day for LIFE to try SPORT

Min 0-5: Power position to power snatch. Working on getting lower and lower until reaching a full squat snatch.

Min 6-10: Pull back drill. Keep bar 2-3 inches off thigh

Min 11-15: Below Knee full snatch

Coach lead each segment then break off to practice.

Pull back drill

https://www.youtube.com/watch?v=8VJQnsTpY7k&t=10s

General snatch technique

https://www.youtube.com/watch?v=L6SjuAOjMEk&t=124s

https://www.youtube.com/watch?v=gOEVmzKUhQ0&t=4s

https://www.youtube.com/watch?v=WOonpO98TdQ

S2: Sport -14 min EMOM (Weight)

14 min EMOM – Must complete all 3 in each minute

1 rep Strict pull up

2 reps hang clean

3 reps front squats

RX+ Muscle up

RX strict PU

SP banded

Score = weight used

L1: 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

Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

6 Week Challenge:

4 rounds

40 high knee walks (don’t jump)

20 Air squats

10 plank walks (elbows to top of pushup, updown = 1)

10 knee tucks while lying on back

400 run as a buy out

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Pull-ups

Kids WOD

K3: K3-Mini Cindy (AMRAP – Rounds and Reps)

10 min Amrap

5 pull ups or ring rows

10 push ups

15 Air Squats

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