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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Lower Body/Trunk Stability (No Measure)

400m Run

2 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

20 jumps (like jumping rope but no rope)

S1: S1 – Strongman day (Weight)

16 min EMOM

Min 0-4: technique


3 rounds

Min 1: 5 Log cleans

Min 2: 50-100m farmers carry (heavy)

Min 3: 5 stone to box or shoulder

Score = log weight

S2: Sport – unbroken wallball (Time)

2 rounds for time

40 Wallballs (must stay moving to be unbroken)

30 shoulder to overhead (must stay at shoulders

20 DB hang cleans (cant put down) 40/20lbs

*Anytime you break one of the movements you must do a 400m run. sub 400 row if needed

RX+: 115/75 30/20lbs, 50/30lbs

RX: 95/65, 20/14

SP: 75/45 14/10, 20/10lbs

20 min cap

L1: L1 – squat,situp,delt,ass (No Measure)

16 min EMOM

MInute 1: 30 goblet squats 35/26lbs

Minute 2: 25 sit ups

MInute 3: 50 DB delt raises total (switch front and side) 15/10lbs

Minute 4: 12/8 calories on assault bike

RX: As written

SP: 26/18lbs, 10/5lbs

6 week Challenge (new challengers only)

16 min EMOM

MInute 1: 30 air squats

Minute 2: 12 sit ups

MInute 3: 30 DB delt raises total (switch front and side) 10lbs men/ 5lbs women

Minute 4: 8 Men/6 Women calories on assault bike

L2: Life – 10 rounds burp, g2OH, core (Time)

10 Rounds

5 Burpees

10 Ground 2 Overhead w/Plate 25/15lbs

200m run

6 week challenge (new challengers only)

6 rounds

5 Burpees

10 Ground 2 Overhead w/Plate 15/10lbs

200m run

AUX – back + nutrition (No Measure)

Foam roll back while asking coaching about nutrition ideas

Kids Warm Up Game

K1: Warm-up (No Measure)

4 Station relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the Small Wallball run and hand off to the player at the next cone before going to the end of that line. The small Wallball and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.

Kids WOD

K2: Metcon (AMRAP – Reps)

Death by Step ups and Deadlifts

Start at 2 using light weights

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