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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: S1 – Bench + tricep (Weight)

16 min EMOM

Min 0-4: Bench technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day

Between sets do :45 DB hold

S2: Sport – run,TTBPU,DBDL (Time)

4 rounds

500m row

5 x complex (TTB + Pull up = 1 rep. 5 reps total)

10 DB goblet squats 70/40

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 x (TTB + MU = 1 rep)

6 week challenge: New challengers only

4 rounds

200 run

6 hanging knee tuck

15 KB squats 44/26lbs

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

6 week: SP

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

6 Week Challenge : 3 rounds

23 min cap

AUX: aux – row (No Measure)

1500m row at 70%

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