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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 min bike row or run.

2 rounds

10 pole squats

10 banded side steps

10 Ab Mat Sit Ups

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – DL,FrontSQ, Box J (Time)

5 Rounds for time of:

10 Deadlifts 155/95

10 Single DB front squats. Hold DB in front rack on one side (not goblet). 50/30lbs

10 box jumps or step ups 24/20″

RX+: 185/115, 70/50lbs 30/24″

RX: as written

SP: 115/65, 20/16″, 30/15lbs

6 wk challenge: 75/45, 20/16lbs step up, 20/10lbs goblet squats 4 rounds

L1-GHD, back ext (No Measure)

16 min EMOM

Denver – Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 30 Split squats (leg on bench)

Min 3: :60 Donkey kick hold (don’t arch back)

Min 4: :60 row

6 week challenge

Min 1: 30 back extensions

Min 2: 20 lunges

Min 3: :60 Donkey kick hold (don’t arch back)

Min 4: :60 row

L2: Life – row jerks, wb etc (Time)

5 rounds

200m run or row

10 DB Clean & Jerks 30/15

5 ring row into jumping dip

10 Wallballs 14/10

40 Flutter kicks

20 Jane fonda’s

RX: was written

SP: 20/10lbs

6 week Challenge Sp weight 3 rounds

23 min cap.

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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