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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport 2×21-15-9 (Time)

21-15-9

Cal Row

Wall Ball 20/14

——Rest 2 minutes——

21-15-9

KB swing 53/35

Pull Ups

RX+: 70/53 30/20

RX as written

SP 44/26 14/10

sub 3 for 1 muscle ups if needed.

L1: L1 – 16 min GHD,linetouch,side plank (No Measure)

16 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

6 Week Challenge : 3 rounds

23 min cap

AUX: AUX – grip + foam roll (No Measure)

3 min EMOM Bar hang

:30-:40 seconds of work.

Sub ring row hold.

3 min foam roll back

Kids WOD

K1: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

Inclined Roving plank (hands on boxes against wall)

7 Deadlifts

Inverted Roving plank (feet on boxes along mat)

7 Sit ups
Coaches Choice for Skill

Set up two rows of 3 sided jump boxes, one against the wall and one along a mat.

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