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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: S1 – 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 – Icon 3 plus assault bike (Time)

“Icon 3”

For time:

12 Front Squat 205/125

9 Clean & Jerk 205/125

6 Snatch 205/125

—–Rest 2 min—–

3 Rounds for time of:

30/20 Calories, Assault Bike

30 GHD sit-ups

RX+: as written

RX: 155/105

SP: 115/65

*Rest 2 minutes between each

L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

Life – 18 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)

18 min AMRAP

10 up downs

10 wall ball throw to yourself 14/10

10 high knee jump (high knee + high knee + jump = 1 rep)

3 stair climb

200m run

6 Week Challenge: New challengers only

14 min AMRAP

5 up downs

5 WB hug squats

10 high knee jump (high knee + high knee + jump = 1 rep)

2 stair climb

AUX: AUX – forearm (No Measure)

2 min flipped hands forearm stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

3 Rounds

20 sec Push ups

20 sec Lateral hops

20 sec Lunge steps

Kids Strength/Skill

K2: Rope Climb

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 12 min

10yd Wheelbarrow walk

7 Box jumps

10 yd Wheelbarrow walk (switch places)

7 Kettlebell swings

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