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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Overhead Squat (5 reps)

16 EMOM

Min 0-2 min Shoulder mobility

Min 2-6 min: warm up

Min 6: 10 reps 50%

Min 8: 10 reps 60%

Min 10: 5 reps 70%

Min 12: 5 reps 70%

Min 14: 5 reps 70%

% Based on OHS

6 week challenge 10-15 reps with light bar. switch to box squat if needed for mobility.

S2: Sport – SQT + some (Time)

3 rounds

10 snatches 95/65

200m run

——Rest 2 min—–

2 rounds

10 power cleans 115/75

200m run

—–Rest 2 min —-

10 power snatches 135/85

200m run

RX+ 95/65, 135/95, 155/105

RX: as written

SP: 75/45, 85/55, 95/65

6 week challenge: empty bar the whole time.

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault sinlge arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

6 Week Challenge: 12/8 cal row, 8/6 cal assault

L2: Life – sidelunge,knee tuck,ball slam,russian (Time)

5 rounds

20 side lunge (on sliders)

20 hanging knee tuck

20 ball slams 14/10lbs

40 Russian twist with med ball

RX: as written

SP: 10/4lbs

6 week challenge:

5 rounds

16 side lunge (on sliders)

5 hanging knee tuck

10 ball slams 10/4lbs

20 Russian twist with med ball

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess