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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Back Squat (5×5)

16 min EMOM

Don’t pyramid up. Stay with the same weight for the last 4 sets.

Min 0-4 warm up:

Min 4: 5 70%

Min 6: 5 @ 80-85% (use this set to determine weight for next 4)

Min 8: 5 reps

Min 10: 5 reps

Min 12: 5 reps

Min 14: 5 reps

This should be very hard to hit with this short amount of rest.

Squat + general + Sport (No Measure)

500 row

2 rounds

15 barbell back squats

10 floor sweeps

10 scap pull ups

abs: Abs #2 (No Measure)

Do together as a class.

3 rounds

10 GHD sit ups

20 leg lifts

30 crunches

S2: Sport – chipper (Time)

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

*Score is time

Rx+: 20/14, 70/53, 135/95

RX: 20/14, 53/35, 115/75

SP: 14/10, 35/26, 75/55

L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16″

Min 2: 200m row

Min 3: 15-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

6 week: 12 up downs SP weight

L2: Life – 20min AMRAP run,DL,Snatch,J PU,V up (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

20 (10/Leg) Single Leg Deadlifts (hold KB in oppiste hand of planted foot), 35/26lbs

15 Dumbbell Snatches, 30/20lbs

20 Jumping Pull-Ups

15 V-Ups

RX: as written

SP: 26/18lbs, 20/10lbs

6 week: SP weight

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Clean and Deadlifts (score is Clean Pull wt)

Clean Pulls + 1 legged Deadlift (dumbells) 5×3

Kids WOD

K3: Metcon (Time)

6 Rounds for Time

7 DB Hang cleans

7 DB push press

100m row/run

Rx+ 15# DB