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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: Sport – dl,thrust,row (Time)

3 rounds

200/150m row

5 deadlifts 185/115

10 Single arm KB thruster 44/26

*Double your reps each round (200, 400, 800 etc)

RX+: 255/155, 53/35

RX: as written

SP: 135/75, 35/18

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16″

Min 2: 200m row

Min 3: 15-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

6 Week Challenge

16 min EMOM

Min 1: 15 air squats

Min 2: 60 sec row

Min 3: 10-12 updowns

Min 4: 60 sec double DB march 30/15lbslbs (walk in place with high knees)

L2: Life-14min AMRAP (AMRAP – Rounds and Reps)

14 min AMRAP

50 high knee runs (must get knee as close to chest as possible)

40 skier jumps 6/4ft

30 box jumps (land at top of box on one leg) 16/12″

20 weighted jumping jax 5/2.5

10 DB ground to OH 2 arm 30/15lbs

RX: as written

SP: 20/10lbs, lower box height

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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