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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S2: Sport-12minAMRAP4,8,12 (AMRAP – Rounds and Reps)

12 min AMRAP 4,8,12,16,20…etc

Sumo Deadlift 155/105

Single arm OH KB lunge 35/18

V ups

RX+: 185/115 53/35

RX: as written

SP: 115/75, 26/10

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1 – HS + strict pull ups (AMRAP – Reps)

16 min EMOM

Min 0-12 HS work (hollow on wall, tripod at bottom, free standing)

Min 12: Max strict pull ups

Min 13: Max strict Pull ups

Min 14: Max strict pull ups

Min 15: Max strict Pull ups

True max each time. Yes you will drop off. Band as needed.

Score = total pull ups

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 26/18lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 18/10lbs

25 min Cap

6 Week Challenge (New Challengers only)

2 rounds

30 hip taps

30 KB swings 18lbs men/ 10lbs women

20 Air squats

20 lunges

10 russian sit ups 10lbs men/ 5lbs women

:30 plank

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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