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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: Back Squat (4×5 BS)

14 min EMOM

0-3 Warm up 85%

3 min: 5 back squats 85%

5 min: 5 back squats 85%

7 min: 5 back squat 85%

9 min: 5 back squats 85%

10 min Rest

11 min: 5 tall box jumps

12 min: 5 tall box jumps

13 min: 5 tall box jumps

14 min: 5 tall box jumps

S2: Sport-unbroken (AMRAP – Rounds and Reps)

16 min AMRAP

500 Row (must row under 1:55/2:15)

15 burpees

15 power snatch 95/65 must be unbroken

15 sit ups

10 TTB

RX+ 1:45/2:05, 115/75

RX as written

SP: 2:05/2:30, 65/45, hanging knee tucks

L1: L1 – jane fonda,squat jump,Kbthrust,lat side lunge (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26

8 KB deadlift

10 KB swings

200m run

6 week challenge: 18/10lbs 8 rounds

AUX: aux – banded march (No Measure)

3-5 min banded march

Wear 2 bands like suspenders + one band around feet. Then march with wide stance.

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