In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Power Clean + Hang Squat Clean + Front Squat (Weight)

16 min EMOM PC+HSC

Focus: Keep chest lifted off the ground

Min 0-6: technique work

Min 6: 3+2 +5

Min 8: 2+2 +3

Min 10: 2+2+3

Min 12: 1+1 +2

Min 14: 1+1 +1

Work up to a max

https://www.youtube.com/watch?v=P3IOaVzJA3Y&t=31s

S2: Sport – deadlift run light than heavy (Time)

2 rounds

5 deadlift 225/135

400m run

—-Then—-

2 rounds

30 deadlifts 135/85

200m run

RX+:315/205, 155/105

RX: as written

SP: 135/85, 75/45

6 Week Challenge: 95/65, empty bar

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156785804895207/?type=2&theater

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

25 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

WAW: Wine and WOD (No Measure)

Warm up

Coaches choice

Workout #2

8 min AMRAP

30: sec foot fire burpees (every 8 seconds)

10 squats

10 deadlifts

10 side steps

One person will be holding plank

Workout #1

buddy carry wall sit

Kids Strength/Skill

K1: Double-Unders (Work on teaching the double unders or good single )

Kids WOD

K2: Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Set lighter wt and do for 12 min

Skip to toolbar