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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 Sumo deadlift roughly 30% of Traditional DL

Min 2: 15 upright right same weight

Min 3: 10-15 push press same weight

S2: Sport 2×21-15-9 (Time)

21-15-9

Cal Row

Wall Ball 20/14

——Rest 2 minutes——

21-15-9

KB swing 53/35

Pull Ups

RX+: 70/53 30/20

RX as written

SP 44/26 14/10

sub 3 for 1 muscle ups if needed.

L1: L1-16 min EMOM (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: K2-Deadlift

Deadlift

-Work on technique up to a heavy set of:

– 5×3 every 90 secs

*Young kids use dumbbells or kettlebells, teens use barbells

weightlifting

Kids WOD

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