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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: Thruster (1 RM)

16 min EMOM (From rack)

Min 0-6: Technique + warm up

Min 6: 10 reps

Min 8: 8 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 1 reps

Between sets do 10 weighted lunges

*Work up to a max

S2: Sport – 3 rounds WOOD (Time)

3 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24/20

10 Sumo-Deadlift High-Pull. 95/65

10 Thrusters, 95/65

Rest 1 Minute

RX+: 115/80

RX: as written

SP: 75/45

This is a Hero WOD, that is why we are doing SDLHP….

L1: L1 – 16 min medball (No Measure)

16 min EMOM

1 min: 8/6 leg only assault bike holding med ball at chest

2 min: 20 Med ball sit ups (touch ball in front) 14/10lbs

3 min: 30 no squat WB

4 min: 20 bear hug med ball squats

* Don’t put down the med ball for the whole 16 min.

RX: as written

SP: 10/4

6 week:7/5 cal,15,20,15

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12/8 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

6 week: 2 rounds

21 min cap

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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