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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Glutes (No Measure)

400 run or 500 Row

3 rounds

5 banded side step (each way)

10 banded half squats

10 scap pull ups

5 vups

S1: Back Squat (back squat)

16 min EMOM

Min 0-4: warm up

Min 4: 10 @ 65%

Min 6: 12 @ 65%

Min 8: 10 @ 70%

Min 10: 8 @ 75%

Min 12: 6 @ 80%

Min 14: 4 @ 85%

6 week challenge (New challengers only)

10 back squats every 2 minutes with empty bar or light load.

S2: Sport – Deadlift BJ (Time)

21-15-9

Deadlift 315/225

Box Jumps or steps 30/24″

RX: As written

RX: 255/155 24/20

SP: 185/105 24/20

6 week challenge: New challengers only

5 rounds

10 deadlift (barbell or KB, write weight in notes

10 step ups 20/16″

L1: Life – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 30 sit ups

MInute 3: 50 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 10/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

6 week Challenge (new challengers only)

12 min EMOM

MInute 1: 30 air squats

Minute 2: 18 sit ups

MInute 3: 30 DB delt raises total (switch front and side) 10lbs men/ 5lbs women

Minute 4: 8 Men/6 Women calories on assault bike

L2: Life – 10 rounds burp, g2OH, core (Time)

10 Rounds

5 Burpees

10 Ground 2 Overhead w/Plate 25/15lbs

15 Russian twists W/plate

6 week challenge (new challengers only)

6 rounds

5 Burpees

10 Ground 2 Overhead w/Plate 15/10lbs

15 Russian twists W/plate

aux: aux – row (No Measure)

1500m row at 70%

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Jump Rope

Jump Rope, working on speed accumlate RX 200 RX+ 500

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

12 Minute Partner AMRAP

Partner 1: 5 Pull-ups (Ring rows), 10 Push-ups, 15 Air Squats (pacer)

Partner 2: With a Wall Ball- Jog 10M, walk back 10M, Jog 10M… until P1 is done

RX+ Use a 10-14 lb wall ball

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