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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1: Back Squat (15,10,5,3,3,1,1,1)

We will be starting a HATCH SQUAT program over the next 6 weeks. This first week is a test week. Hatch squat program will be on Monday and Wednesday at the gym.

16 min to establish a max back squat

S2: Sport – wallball ttb, PC (Time)

5 Rounds of:

12 Wallballs 20/14lbs

9 Toes-to-bar

6 Power Cleans 135/95

200m run or row

RX+: 165/105lbs

RX: as written

SP: 95/55

JUST MOVE: 3 rounds

CHANGE – added 200m run each round

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams 40/15lbs

Min 3: 30 KB Russian Twists 26/18lbs

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs, 20/10lbs

JUST MOVE: SP weight half reps

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run or row

2 Rounds

20 DB Deadlift 30/20lbs

20 burpees

20 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)


800m row run

RX: As written

SP: 20/16″, 20/10lbs

JUST MOVE: SP weight half reps

*20 Min Time Cap

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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