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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 Bent over row (medium weight)

Min 3: 10-15 push press same weight

S2: Sport-18minAMRAP+rest (AMRAP – Rounds and Reps)

18 Min AMRAP

10 DB Strict Press 30/15

20 Box Jumps 24/20

7 Front Squats (From Ground) 135/95

Rest 1 minutes between rounds

Rx+: 40/20, 165/110

Rx: As Written

Sp: 20/10, 115/80

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

RX: as written

SP:15/5lbs, 15/10 cal

JUST MOVE: half reps

L2: Life – Long GHD etc (Time)

Every time you stop moving you have to do 20 squats

40 GHD Sit-ups

300m row

50/30 Calories, Air Assault Bike

300m row

100 Empty Bar Thrusters

300m row

30 Burpee Box Jumps 20/16

300m row

50 PVC OHS

300m row

50 DB clean and jerks 30/20lbs

300m row

RX: as written

SP: 20/10

JUST MOVE: Half reps

25 min cap

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

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