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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique

—-Then—

3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

S2: Sport 14 min AMRAP wb,updown,ttb (AMRAP – Reps)

14 min AMRAP

15 Wallballs 20/14

10 up downs

5 TTB

RX+ 30/20

RX 20/14

SP 14/10

6 Week: 10/4lbs hanging knee tuck

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 20 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

6 week:70 high knees 12 KB swings, 12 lunges

L2: Life 3x7min AMRAPs (AMRAP – Reps)

For time:

—–AMRAP 7min——

20 KB swings russian 44/26lbs

50 Single Unders

—–AMRAP 7 min—–

200m run or row

20 DB front squat 30/15lbs

40 Flutter Kicks

—-AMRAP 7 min—-

10 sit-ups

5 burpees

3 stair climbs

*score rounds = first 2 number reps is 3rd number so 12 rounds + 87 reps would be 1287

Rx: as written

Sp: 35/26lbs 20/10lbs

6 week: 18/10lbs kettlebell 10/5lbs Dumbells

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.