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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S2: Sport – pull up, GHD, run,OHS (Time)

10 pull ups

10 GHD sit ups

200m Run

20 pull ups

20 GHD sit ups

200m run

10 OHS 65/35

10 Goblet squats 70/53

200m run

20 OHS 65/35

20 goblet squats 70/53

RX+: 95/65, 100/70

RX: as written

SP: PVC or empty bar, 44/26lbs
Julia’s Birthday Workout!

Coaches Choice (No Measure)

S1: Bench Press (max rep)

16 min EMOM

Focus: Get 5-15 reps on max

Min 0-4: Warm up

Min 4: 5 reps

Min 6: 5 reps

Min 8: 5 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: One attempt max reps at 80%

Between sets practice Double unders or triple unders

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge (New challengers only)

Min 1: 15 reps SIngle arm DB snatch 10lbs/5lbs

Min 2: 15 reps knee tucks while lying on back

Min 3: 12 men/10 women calories on rower

Min 4: 30 half squats (90 deg up 3 inches) Use pole to help stay upright.

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

*23 min cap

6 week challenge: New Challengers only

400m run

50 beaded jump rope

40 plate arm circles 5/2.5

30 step ups 20/16″

20 flutter kicks (4 count = 1 rep)

10 cal ski rower

200m run

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press