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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: S1-Technique Tuesday Pull ups (No Measure)

16 min EMOM

Min 0-4 hollow positions on and off the bar

Min 4-8: TTB work

Min 8-12: pull up

Min 12-16: complexs, muscle ups, butterfly etc

S2: Sport-5x3minAMRAP (Time)

5 Rounds On The 3 Minute:

300m row

10 v ups

In the Remaining Time Power Snatch 135/95

*Score is 3 minutes. Every snatch you do will be 1 second subtracted from 3 minutes.

Rx+: As Written

Rx: 115/80

Sp: Less Than or Equal to 95/65

6 week: 75/35lbs

L1: L1-17 EMOM (No Measure)

17 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 1 min row 80 strokes per minute arms only.

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

L2: Life – 800 run chipper 800 run (Time)

800m run or row

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run or row

6 week challenge: 10/5lbs, 600m run or row

22 min Cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Kids Strength/Skill


30 seconds on 30 seconds off, concentrate on form

Kids WOD

K2: Metcon (Time)

5 Rounds for Time

10 GHD Sit ups or Poll V Ups

3 Side Shuffle Agility Ladders

10 Jumping Squats with KB

10 Burpees

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