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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Lower Body/Hip (No Measure)

800 Row


3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: Sport – sleds hanging knee tuck (No Measure)


min 0-3 warm up set up

Even: 20m sled push

Odd: 20 hanging knee tuck

S2: Sport – ass,wb,GHD (Time)

4 rounds

25 Cal Assault

25 Wall Balls 20/14

20 GHD

RX: as written

SP: 14/10

Stagger starts on the 2 minute with fastest atheltes out first.

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 50 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault sinlge arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

6 Week Challenge: 12/8 cal row, 8/6 cal assault

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

5 rounds

30 hip taps

30 KB swings 35/26

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26

10 sit ups

25 min Cap

6 Week Challenge:18/10lbs

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

Coaches Choice Obstacle Course

Kids Strength/Skill

K2: Push Press (5x 5)

Teach the Press, Dip Drive and then Dip Drove Press (hand and feet position as well)

Kids WOD

K3: Metcon (Time)

6 rounds for time

10 push press( pvc for little ones)

5 burpees

5 kb swings

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