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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1 – Kipping drills + pull ups (No Measure)

16 min EMOM

Min 0-8 kipping drills

Min 8: 10 strict pull ups (band if needed)

Min 10: 10 strict pull ups (band if needed)

Min 12: 10 strict pull ups (band if needed)

Min 14: 10 strict pull ups (band if needed)

S2: Sport – 100 clusters +V up (Time)

100 clusters (squat clean + thruster)

—–Then —-

40 v ups

*CATCH: on the top of every minute do 5 burpees

RX+ 115/75

RX: 95/65

SP:Empty bar 3 burpees

6 week: 12 min cap SP weight

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 24 wood choppers 25/15lbs

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs, 15/10lbs

6 week: SP weight 50 flutter, 14 wood choppers, single KB squat, 20 side lunge

L2: Life- goblet,row,kbs,burb (Time)

100 Goblet Squats 44/26lbs (every 25 run 200m)

2 K Row (Every 500m run 200m)

100 KB Swings (every 25 run 200m)

30 burpees

RX: as written

SP: 35/18lbs

6 week: half reps

if too cold do 14/10 cal assault or 4 stair runs.

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

Kids WOD

K1: Metcon (Time)

For Time (Teams of 2)

100 Burpees

100 Box Jumps

1000 Meter Row

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