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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back


10 scap pull ups

10 side to side haning swings

S1: Sport – Strength, ladder plus jumps (No Measure)

16 min EMOM

Min 0-2 warm up

Odd: 10 DB jumping squats (for height)

Even: 2-3 times through agility ladder

Goal for DB jump is to squat halfway down and explode up and jump. Load should be a medium level weight.

S2: Sport – g20, (Time)

10 clean and jerks


3 rounds

5 reps TTB + pull up

15 hand release push ups


20/12 cal assault bike

RX+ 185/115

RX 155/105

SP: 125/75

L1 – 16min sprint,ohlunge,kbs,rowfast (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m each

Min 2: 20m med ball OH walking lunge 14/10lbs in place

Min 3: 25 KB swings 35/26lbs

Min 4: 1 min row above 80 strokes per minute.

RX: as wirtten

SP: 26/10lbs 10/6-4lbs

6 week: 3 shuttle sprints, 20 m lunge hugging med ball SP wieght.

L2: Life – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

6 week: SP weight

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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