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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Glutes (No Measure)

400 run or 500 Row

3 rounds

5 banded side step (each way)

10 banded half squats

10 scap pull ups

5 vups

S1: S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – linchpin 5/15/16 (Time)

9-6-3 reps for time of:

Squat Clean Thruster 155/105lbs

Ring Muscle-ups or (double pull ups)

——rest 2 minutes——

3 Rounds for time of:

10 Front Rack Lunge 155/105lbs

15 Toes-to-bar

Rx+:as written

RX: 115/75,

SP: 75/45, triple Ring rows

L1: L1 – 16 min EMOM (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

6 week challenge: New Challenge only

16 min EMOM

1 Min: :2/:20Side Plank each side

2 Min: 30 No squat wb 6/4lbs

3 Min: 30 plate wood choppers 15/10lbs

4 Min: 30 hop steps over line

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats 35/26lbs

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

—-then—-

800 run as a buy out

RX:as written

SP:26/18lbs

6 Week Challenge:

4 rounds

40 high knee walks (don’t jump)

20 Air squats

10 plank walks (elbows to top of pushup, updown = 1)

10 knee tucks while lying on back

400 run as a buy out

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Warm-up (No Measure)

Coach led relay race

Kids Strength/Skill

K2: Max Height Box Jump (Distance)

Max Height Box Jump

Kids WOD

K3: Metcon (Time)

For Time:

200 meter run

25 pull ups or ring rows

200 meter run

25 burpees

200 meter run

25 Box jumps

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