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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Sport – half squat (Weight)

16 min EMOM

Focus: go half way down and explode up and down trying to do the reps as fast as possible.

Min 0-2: warm up

Min 2: 20 reps 50%

Min 4: 12 reps 65%

Min 6: 12 reps 65%

Min 8: 12 reps 70%

Min 10: 12 reps 70%

Min 12: 12 reps 70%

Min 14: 12 reps 70%

Between sets do 30 alt bicep curls

S2: Sport DB snatch TTB (Time)

3 rounds

200m Run or Row

20 DB Snatches

12 Toes 2 Bar

12 Push Ups

One of the rounds you have to run a 400 instead of a 200. You choose which round.

Rx+: 70/40

Rx: 50/30

Sp: 40/20

L1: L1 – 14 min holds (No Measure)

14 min EMOM

1 min: 25 DB thrusters 20/10lbs

2 min: :60 sec plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

Kids Warm Up Game

K1: Warm-up (No Measure)

“Coach Says”: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the stated repetitions of the movement. When they are done they resume running around the cones. Repeat as desired

Kids Strength/Skill

K2: Hang Snatch (5 x 5)

Kids WOD

K3: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use approiate wt

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