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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: Front Squat (5rm)

16 min EMOM

0-4 Technique/Warm up

Min 4: 10 reps 50%

Min 6: 5 reps 60%

Min 8: 5 reps 70%

Min 10: 5 reps 75%

Min 12: 5 reps 80%

Min 14: 5 reps 80%+

S2: Sport-2 rounds v ups, DU, DL,PU (Time)

2 rounds (just this first part. second part is done once.)

25 v ups

20 pull ups

—–Rest 1 minute

30 hand release push ups

25 deadlift 275/185

RX+ 335/205

RX as written

SP 205/115,

Sub 3 for one Muscle ups

L1: L1 – 18min gluten,lunge,mtclimb,slam (No Measure)

18 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

Min 16-18: plank

6 week challenge:

Min 1: 5 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 12 lunge + leg lift (knee)

Min 3: 30 mountain climbers

Min 4: 10 Ring rows

L2: Life – 18minAMRAP,row,mtncl,hiptap,hipout,kbs (AMRAP – Rounds and Reps)

18 min AMRAP

200m run or row

18 mountain climbers

12 hip taps

6 hip outs

15 KBS 26/10lbs

RX: 35/26lbs

SP: as written

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: GHD Situps (If more than 3 people do 5 reps on GHD, 10 air squ)

Kids WOD

K3: Metcon (Time)

For Time

750 Meter Row Buy In

200 Jump Ropes

100 Sit Ups

50 Push ups

25 Wall Balls

10 Burpees