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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Back Squat (1 RM)

16 min EMOM

Min 0-4 warm up

Min 4: 5 rep 70%

Min 6: 3 rep 80%

Min 8: 1 rep 90%

Min 10: 5 rep 75%

Min 12: 3 rep 85%

Min 14: 1 RM

Work your way up to a max

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S2: Sport-OHS + assault bike (Time)

20/15 Cal Assault Bike (40 cal row)

30 OHS

20/15 Cal Assault Bike

20 Power Snatches

20/15 Cal Assault Bike

10 Hang Squat Snatches

Rx+:135/95

Rx: 95/65

Sp: 75/35

L1: L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 20 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

6 Week Challenge

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 15 sit ups

Min 3: 20 donkey kicks

Min 4: 20 curtsy lunges

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 high knees (high knee + high knee + jump) every rep counts

20 Jane Fondas

400m run

6 WK: stagger jump/step without jump rope if needed.

20 min cap

AUX: AUX – shoulder pec stretch (No Measure)

2 min lie on foam roller and do heart opener.

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