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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General K (No Measure)

500 row

5 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms (Make the positions with arms)

5 Spiderman stretch

S1: Front Squat (3RM)

16 min EMOM

0-3 min warm up

Min 4: 5 reps 70%

Min 6: 5 reps 85%

Min 8: 5 reps 85%

Min 10: 5 reps 85%

Min 12: 5 reps 85%

Min 14: 5 reps 85%

S2: Sport – 20,15,10,5 light BB (Time)

20,15,10,5 reps always row 500

Front squats 95/65

Shoulder to overhead 95/65

500M row

RX+ 135/95

RX as written

SP 75/45
6 WK: empty bar

6 Week Challenge (same as above just written out)

20 Front squats

20 Shoulder to overhead

500M row

15 Front squats

15 Shoulder to overhead

500M row

10 Front squats

10 Shoulder to overhead

500M row

5 Front squats

5 Shoulder to overhead

500M row

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

6 WK: same as SP

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

200 run or 10/7 cal bike (no row)

30 skier line jumps

30 banded half squats.

20 Russian KB swings 35/26

:30 stand on one foot, eyes closed, hands out to side, leg up (helps with proprioception)

RX: as written

SP: 35/18

6 WK:26/10 skier line steps

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Kids WOD

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Handstand Hold (5 min of wori)

Kids WOD

K3: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min
Taking the Jokers out and clubs burpees

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