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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – DB Lunge (Weight)

16 min EMOM

Min 0-2: warm up

Min 2: 10m DB walking lunge

Min 4: 10m DB walking lunge

Min 6: 10m DB walking lunge

Min 8: 10m DB walking lunge

Min 10: 10m DB walking lunge

Min 12: 10m DB walking lunge

Min 14: 10m DB walking lunge

Between sets do :20-30 sec HS hold

S2: Sport – 3 rounds WOOD (Time)

3 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24/20

10 Sumo-Deadlift High-Pull. 95/65

10 Thrusters, 95/65

Rest 1 Minute

RX+: 115/80

RX: as written

SP: 75/45

This is a Hero WOD, that is why we are doing SDLHP….

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 – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

6 week: SP weight

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Coaches Choice plus cardio (No Measure)

500M row or 400 run.

Kids Strength/Skill

K2: Zombie Squats (No Measure)

5 x 10 reps

One at a time, athletes squat balancing a PVC pipe on their outstretched arms (zombie style) Try not to pinch the PVC with your chin!

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)


7 KB Goblet Squats

7 KB Shoulder Press (7 each arm)

7 Kip swings

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