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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

S1: Weighted Step-ups (6 reps)

16 min EMOM – work up to max

Focus: keep chest upright

Men = 16″

Women = 3x45lbs plates

With DB’s

0-2 min Warm up

ODD: 6 step ups total

EVEN: 10 V-ups

S2: Sport -14 min EMOM (Weight)

14 min EMOM – Must complete all 3 in each minute

1 rep Strict pull up

2 reps hang clean

3 reps front squats

RX+ Muscle up

RX strict PU

SP banded

Score = weight used

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: 24 goblet squat 26/18lbs + single leg lift (pull knee to chest after squat)

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m run

2nd round would be

20 of each + 200m run

3rd round

30 of each + 300m run.

score = rounds + reps and meters of last round that was not completed

AUX: AUX coaches choice (No Measure)

Kids Warm Up Game

K1: Warm-up (No Measure)


Kids Strength/Skill

K2: Sled Push/Heavy Ball Body Position

Type the details of the weightlifting

Kids WOD

K3: Metcon (AMRAP – Rounds)

Sled Push/ Heavy Ball Roll Back WOD, AMRAP (10 min) in 2 teams,

20 meter sled push down, heavy ball roll back (teams on 6 to 8, kids will always end up where they started and get back in line.)

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