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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 DB Box Step-Ups (Weight)

EMOM 16

Even: 3 Box Step Ups Each Leg 20/14

Odd: 20 Hip Bridges (On the Floor No Weight)

Rx+: 70/50

Rx: 50/30

SP: 20 /10 Double Reps on Step Up

S2: Sport – row ground to OH (Time)

10 cal row

20 Ground to overhead 95/65

20 cal row

10 ground to OH 135/95

30 cal row

5 ground to OH 165/105

RX+: 115/75, 155/105, 205/ 125

RX: as written

SP: 65/35, 95/55, 115/65

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 20 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

6 week:70 high knees 12 KB swings, 12 lunges

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

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

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

22 min cap

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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