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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

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

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

1 min: 50 OH DB circles 10/5

2 min: 60 clock jumps (60 total jumps, 9,6,3,12 o clock)

3 min: 20 Med ball russian twist + press 20/14lbs

4 min: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

6 week:Sp weight

L2: Life – WB,row,slam (Time)

40-30-20

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

S2: Sport-12minAMRAP+rest (AMRAP – Rounds and Reps)

12 Min AMRAP

10 DB Strict Press 30/15

20 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

Rest 1 minutes between rounds

Rx+: 40/20, 165/110

Rx: As Written

Sp: 20/10, 115/80

AUX: AUX coaches choice (No Measure)

Kids Strength/Skill

K1: Rope Climb

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

500 m row buy in

10 Ring Rows

10 DB Press

10 Sit Ups

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