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

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Strict press (Weight)

16 min EMOM

Min 0-2 warm up technique

Min 2: 10 reps

Min 4: 8 reps

Min 6: 5 reps 80%-

Min 8: 5 reps 80%-85%

Min 10: 5 reps 80%-85%

Min 12: 5 reps 80%-85%

Min 14: 5 reps 80%-85%

between sets do 3 stair runs or 10 pistols (modify as needed)

S2: Sport – row GHD (Time)

5 rounds

500m row

10 GHD sit ups

10 burpee over II

1 min bar hang

SP: :30 hang

22 min cap

L1: L1 – 18min gluten,lunge,mtclimb,slam (No Measure)

18 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

Min 16-18: plank

6 week challenge:

Min 1: 5 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 12 lunge + leg lift (knee)

Min 3: 30 mountain climbers

Min 4: 10 Ring rows

L2: Life – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

6 week: SP weight

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm