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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: Sport – half squat (Weight)

16 min EMOM

Focus: go half way down and explode up and down trying to do the reps as fast as possible.

Min 0-2: warm up

Min 2: 20 reps 50%

Min 4: 12 reps 65%

Min 6: 12 reps 65%

Min 8: 12 reps 70%

Min 10: 12 reps 70%

Min 12: 12 reps 70%

Min 14: 12 reps 70%

Between sets do 30 alt bicep curls

S2: Sport – ass,wb,GHD (Time)

4 rounds

25 Cal Assault

25 Wall Balls 20/14

20 GHD

RX+: 30/20lbs

RX: as written

SP: 14/10

Stagger starts on the 2 minute with fastest atheltes out first.

L1: Life – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

6 week: SP weight

L2: Life – row,wb,vup,clock (Time)

4 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

80 clock jumps (9,12,6,3. Every jump counts) on 25lbs plate

6 week: The whole thing!

aux – row (No Measure)

1500m row at 70%

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Push Press (The Presses)

The Presses

-3×5 Strict Press

-3×3 Push Press

-3×1 Push Jerk

*Young kids use dumbbells, teens use barbells

*score is Push Press Wt.

Kids WOD

K3: Metcon (Time)

For time

– 500m Row

-50 single unders

-500m run

RX+ 1K row, 100 singles, 1000m run

Kids Cash Out

K4: Warm-up (No Measure)

Partner/team sled push relay

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