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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique

—-Then—

3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

S2: Sport – 10-1 DB SQ clean (Time)

10-9-8…3-2-1

DB squat clean 40/20lbs

Pull up

200m run after each round

RX+: muscle ups (1/2 reps, round up)

RX: kipping pull up

SP: ring row

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 Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

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

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

10 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

30 Wallballs 14/10

200m run

RX: As Written

SP: 15/5, 10/6

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch