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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

S1: S1 -Row sprints + GHD (Time)

15 min EMOM

Min 0: 300/200m row sprint

Min 1: rest

Min 2: 300/200m row sprint

Min 3: rest

Min 4: 300/200m row sprint

Min 5: rest

Min 6: 300/200m row sprint

Min 7: rest

Min 8: 300/200m row sprint

Min 9: rest

Min 10-15

50-80 GHD sit ups

S2: SPORT- run shouldOH (Time)

For Time:

15 shoulder to overhead (65/35)

600m run

12 shoulder to overhead (95/65)

400m run

9 shoulder to overhead (115/95)

200m run

6 shoulder to overhead (135/105)

200m run

3 shoulder to overhead (145/115)

15 min cap*

Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.

Rx+: Start at 95/85, add 20/10 lbs each round

Rx: As written

Sprint: start at the first weight go up by 5 lbs (total) each round

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

6 week challenge: 10/8 bike, 10 up down

L2: Life – WB,row,slam (Time)


Split stance WB

ring rows

Between rounds 1 min double OH DB hold 30/15lbs + 400m run

RX: as written

SP: 14/6lbs, 20/10lbs

20 min cap

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Pull-ups

Kids WOD

K3: K3-Mini Cindy (AMRAP – Rounds and Reps)

10 min Amrap

5 pull ups or ring rows

10 push ups

15 Air Squats

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