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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: S1- Jerk + pull up (No Measure)

16 min EMOM

Focus: fast feet, kipping practice

Min 0-4 Jerk technique

6 rounds

Odd: 1 Split Jerks from ground

Even: 3-5 kipping pull ups (sub MU if wanted)

Jerk drop drill https://www.youtube.com/watch?v=qC7wI66Duho

S2: Sport – Baseline x 2 (Time)

Baseline —-ALL OUT SPRINT

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

—-on the 10 minute mark Repeat in reverse order (10 PU, 20 push up etc)

Score = slowest version

6 week challenge:

2 rounds

500m Row

20 Squats

15 Sit Ups

10 Push Ups

5 Pull Ups banded

L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 20 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

6 Week Challenge

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 15 sit ups

Min 3: 20 donkey kicks

Min 4: 20 curtsy lunges

L2: Life – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

10 push ups

15 DB snatch

20 DB squats (one DB in goblet position)

400m run or row

RX: 30/20lbs

SP: 20/10lbs

6 week challenge

3 rounds

20 DB snatch 20/10-5lbs

10 push ups

20 DB squats (one DB in goblet position)

400m run or row

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

Kids Strength/Skill

K1: Deadlift

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Burpees

7 DB Side Lunges

7 cal on Bike or 14 on Rower

7 DB Jumping Squats