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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

S1: Sumo Deadlift (2 rep)

17 min EMOM Sumo deadlift

Focus:on the light ones use your glutes and stay upright

0-4 Warm up

4 min: 20 reps 40%

6 min: 20 rep 40%

8 min: 15 reps 50%

10 min: 15 rep 50%

12 min: 2 reps 85%

14 min: 2 rep 85-90%

16 min: 2 reps 85%-90%

S2: Sport – chipper,DB step,wb,sc,s2OH,Du (Time)

10 DB step ups 20/16″ 30/20lbs

20 2 for one Wallballs 2 squats per throw 20/14lbs

30 DB squat clean

40 DB shoulder to OH

50 Double unders

40 DB shoulder to OH

30 Db squat clean

20 2 for one Wallballs 2 squats per throw 20/14lbs

10 DB step ups 20/16″ 30/20lbs

RX+: as written

RX: 20/15lbs DB, 14/10lbs WB

SP: 15/10lbs, 10/4lbs WB

L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 10 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

6 week Challenge: 8, 6,:45, 1 min

Short Life (Time)

5 rounds

10 box step ups + knee lift at top 24/20″

20 DB push Press 20/10

15 PVC OHS

300m row

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min roll glutes to help IT bands.

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