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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Cardio blast (AMRAP – Rounds and Reps)

20 min EMOM

Min 1: 15 burpees

Min 2: 15/12 cal row

Min 3: 1 min Med ball hug (must be at chest) 20/14

Min 4: 20/12 cal assault bike

RX+ as written

RX 12, 12/9 cal, 15/10 cal

SP 9. 9/6 cal, 10/6 cal

Score = rounds(minutes completed) + reps of partial rounds.
When you fail you are done

S2: Sport – power clean + Front rack hold (Weight)

11 min EMOM

1 power clean +5 second hold at top

Each round you will add an additional 5 second hold at the top

Score = weight used

Can adjust weight for the first 2 rounds
When you fail you are done

Write rounds in notes.

70-80% of max clean

start on 5 min

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

6 week: SP weight

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

200 run or 10/7 cal bike (no row)

30 skier line jumps

30 banded half squats.

20 Russian KB swings 35/26

:30 stand on one foot, eyes closed, hands out to side, leg up (helps with proprioception)

RX: as written

SP: 35/18

6 WK:26/10 skier line steps

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: 500m Row (Time)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 KB Goblet Squats

10 KB Swings

15 KB Deadlift

100 m run

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