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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: Sport – sleds hanging knee tuck (No Measure)

15 MIn EMOM

min 0-3 warm up set up

Even: 20m sled push

Odd: 20 hanging knee tuck

S2: Sport – chipper,DB step,wb,sc,s2OH,Du (Time)

10 DB step ups 20/16″ 30/20lbs

20 2 for one Wallballs 2 squats per throw 20/14lbs

30 DB squat clean

40 DB shoulder to OH

50 Double unders

40 DB shoulder to OH

30 Db squat clean

20 2 for one Wallballs 2 squats per throw 20/14lbs

10 DB step ups 20/16″ 30/20lbs

RX+: as written

RX: 20/15lbs DB, 14/10lbs WB

SP: 15/10lbs, 10/4lbs WB

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

6 week: add 2 reps each round SP weight

L2: Life – 10-1 Man maker,situp (Time)

1 Man makers 20/10 (2 rows + 1 push up + 1 thrusters)

2 Sit ups

2 Man makers 20/10

4 Sit ups

3 Man makers 20/10

8 Sit ups

4 Man makers 20/10

16 Sit ups

5 Man makers 20/10

32 Sit ups

6 Man makers 20/10

64 Sit ups

7 Man makers 20/10

32 Sit ups

8 Man makers 20/10

16 Sit ups

9 Man makers 20/10

8 Sit ups

10 Man makers 20/10lbs

4 sit ups

RX: as written

SP: 15/5lbs

6 week: sub DB up down + thruster = 1 rep of man maker. SP weight

20 min cap

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Kids Warm Up Game

K1: Warm-up (No Measure)

Mirror me Game

Kids Strength/Skill

K2: Row and Relay

Row Technique and practice w/partner relay

K2: Row and Relay

Row Technique and practice w/partner relay

Kids WOD

K3: Metcon (Time)

3 Rounds for Time

6 KB swings

8 box jumps/step ups

10 med ball slams

12 ab mat sit ups

Cash out: 2 min amrap-group burpee “waterfall”