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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Overhead Squat (3 RM)

16 min EMOM

Min 0-4 shoulder stretches for flexibility

Min 4-6: technique

Min 6: 10 reps

Min 8: 5 reps

Min 10: 3 reps + 3 sec hold at bottom

Min 12: 3 reps + 3 sec hold at bottom

Min 14: 3 reps + 3 sec hold at bottom

Work you way up to something challenging

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S2: Sport-OHS + assault bike (Time)

20/15 Cal Assault Bike (40 cal row)

30 OHS

20/15 Cal Assault Bike

20 Power Snatches

20/15 Cal Assault Bike

10 Hang Squat Snatches

Rx+:135/95

Rx: 95/65

Sp: 75/35

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 – (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups

—–then—–

400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

25 min cap

AUX: AUX – run easy (No Measure)

Easy 800m run

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Pull-ups

Kids WOD

K3: Metcon (Time)

“Rowing for Helen”

3 rounds

250M Row

12 KB Swings

6 Pull-ups

K3: Metcon (Time)

“Rowing for Helen”

3 rounds

250M Row

12 KB Swings

6 Pull-ups

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