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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1 – Bench + tricep (Weight)

16 min EMOM

Min 0-4: Bench technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day

Between sets do :45 DB hold

S2: Sport 2×21-15-9 (Time)

21-15-9

Cal Row

Wall Ball 20/14

——Rest 2 minutes——

21-15-9

KB swing 53/35

Pull Ups

RX+: 70/53 30/20

RX as written

SP 44/26 14/10

sub 3 for 1 muscle ups if needed.

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (https://youtu.be/nQ-b_tWlDtU?t=29s)

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

L2: Life – double date life (Time)

“Double Date Life”

Run 800 meters

50 Russian KBS 35/26lbs

40 ring rows

“DT”

3 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

24 min cap

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

Alternating Tabata: Lunge steps & Burpees

Kids Strength/Skill

K2: Squat Therapy

Squat at the wall: athletes start ~2 feet away from the wall in a squat stance. Facing the wall and keeping hands overhead and in front, athletes work to keep hands back and away from the wall. Inch closer until this movement is challenging, then move to the next group.

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 Air Squats

7 Push ups

3 Cartwheels