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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 – Bench + pull up (Weight)

16 min EMOM

Min 0-3: warm up (quick)

Min 3-10: 1 benchpress every :60 sec for 7 rounds. 85%+ of max

Min 10-16: Max attempt each min strict pull ups (reps should drop off)

Kids WOD

S2: Sport – pull up, GHD, run,OHS (Time)

10 pull ups

10 GHD sit ups

200m Run

20 pull ups

20 GHD sit ups

200m run

10 OHS 65/35

10 Goblet squats 70/53

200m run

20 OHS 65/35

20 goblet squats 70/53

RX+: 95/65, 100/70

RX: as written

SP: PVC or empty bar, 44/26lbs

L1: L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 skier line jumps (hold catch for 1 sec)

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 banded Jane fondas

RX: as written

SP: 5/2.5lbs

6 Week Challenge

Min 1: 20 squats EYES MUST BE CLOSED

Min 2: 12 5-second single leg balance holds. Every 5 sec switch legs. Stay under control

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 20 Jane fondas

K1: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 GHD Sit ups or V ups on pole

10 KB Goblet Squats

10 Push Ups

10 Jumping Lunges

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

6 week: SP weight. skip the round of 40

20 min cap

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs