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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

https://www.youtube.com/watch?v=9XgxJK-Z5gw

S2: Sport 50-40-30-20-10 (Time)

50/30 Cal assault

40 box jump or step overs 24/20″

30 DB lunges 70/40lbs

20 Ring dips

10 Power Cleans 225/135lbs

Rest 2 miutes then Repeat with half the reps so (25/15-20-15-10-5 reps)

RX+: as written

RX: 165/105 50/30

SP: 125/75 Push ups 40/20lbs

6 week: 75/35lbs 30/20lbs

*Send most seasoned athletes first

L1: L1 – 14 min 5 min pieces, row,plank,wallsit (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max effort wall sit. If you aren’t holding a perfect 90 deg angle do 10 burpees

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10

16 PVC OHS

300m row

JUST MOVE: 3 rounds

21 min cap

AUX: AUX – run easy (No Measure)

Run 800m at an easy pace

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