Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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.