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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

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

S1: S1 – half squat (Weight)

16 min EMOM

Focus: go half way down and explode up and down trying to do the reps as fast as possible.

Min 0-2: warm up

Min 2: 20 reps 50%

Min 4: 12 reps 65%

Min 6: 12 reps 65%

Min 8: 12 reps 70%

Min 10: 12 reps 70%

Min 12: 12 reps 70%

Min 14: 12 reps 70%

Between sets do 30 alt bicep curls

S2: Sport – dl,thrust,row (Time)

3 rounds

200/150m row

5 deadlifts 185/115

10 Single arm KB thruster 44/26

*Double your reps each round (200, 400, 800 etc)

RX+: 255/155, 53/35

RX: as written

SP: 135/75, 35/18

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

JUST MOVE: SP Weight 1/2 reps

L2: Life -Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20lbs

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps or steps (over paralettes)

sit ups

RX: as written

SP: 20/10lbs

JUST MOVE: skip the 21’s. For the second workout Skip the 50’s.

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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