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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Back Squat (10 reps)

15 minutes EMOM (5 sets):

Back Squats

Minute 0-2: Warm-Up

Minute 2: 10 Reps @ 60%

Minute 4: 10 Reps @ 60%

Minute 6: 10 Reps @ 60%

Minute 8: 10 Reps @ 70%

Minute 10: 2 Reps @ 85%

Minute 12: 2 Reps @ 85%

Minute 13: 2 Reps @ 85%

* % based of 1 RM Back Squat

S2: Sport – Challenge week 1 (Time)

5 rounds

30 wallballs 20/14

10 deadlift 225/135

1 min DL hold

200m run

RX+: 30/20lbs, 275/175

RX: As written

SP: 14/10lbs, 155/95

6 wk Challenge: 10/4-6lbs, 95/65lbs 20 DL each round.

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26

Min 2: 20 burpees

Min 3: 25/18 cal row

Min 4: 25 sit ups

6 Week Challenge (new challengers only)

Min 1: 30 Russian swings 26/18-10lbs

Min 2: 15 up downs

Min 3: 18/12 cal row

Min 4: 18 sit ups

L2: Life – Challenge week 1 (Time)

3 rounds

400m run or row

50 Goblet squats 35/26lbs

300m run or row

50 lunges

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

6 week challenge:

2 rounds 25 reps of each, sub air squat and 15/10lbs for G2OH

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Sleds and Ball Push 5 x

Type the details of the weightlifting

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:

1 shuttle run

20 mountain climbers

10 PVC OHS.

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