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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

S2: Sport – DBOHS,Ballsitup,Russiankbs (Time)

3 rounds

10 DB single arm OHS 40/20

20 med ball sit ups 14/10

30 Russian KB swings 53/35 (heavy)

200m run

RX+: 50/30, 14/10, 70/44

RX: as written

SP: 30/15, 10/4, 44/18

Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 35 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

6 week Challenge (new challengers only)

16 min EMOM

MInute 1: 30 air squats

Minute 2: 12 sit ups

MInute 3: 30 DB delt raises total (switch front and side) 10lbs men/ 5lbs women

Minute 4: 8 Men/6 Women calories on assault bike

L2: Life – Challenge week 1 (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

6 week challenge:

400m run or row

25 KB Goblet lunges 18/10lbs

300m run or row

25 sit ups

200m Run or row

25 ground to overhead with plate 15/10lbs

15 min cap

S1: S1 – Strength, ladder plus jumps (No Measure)

16 min EMOM

Min 0-2 warm up

Odd: 10 DB jumping squats (for height)

Even: 2-3 times through agility ladder

Goal for DB jump is to squat halfway down and explode up and jump. Load should be a medium level weight.

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