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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – Isy birthday (Time)

2 box jumps or steps ups 24/20

2 toe to bar

2 DB shoulder to OH

Progress to:

4/8/16/32 reps

RX+: 50/30lbs

RX:40/20lbs

SP: 30/10lbs

20 min cap


Happy Birthday Isy!

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

6 week challenge: 10/8 bike, 10 up down

L2: Life – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 25/15lbs

Med ball sit up

200m run after each round

RX: As written

SP: half reps on jellies

6WK: half reps on jellies

24 min cap

L2: Life – ass,jelly,updown (Time)

For Time

15-12-9-6-3

Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 25/15lbs

Med ball sit up

200m run after each round

RX: As written

SP: half reps on jellies

6WK: half reps on jellies

24 min cap

AUX: AUX – shoulder pec stretch (No Measure)

2 min lie on foam roller and do heart opener.