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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Bro day #4 (No Measure)

15 min EMOM

5 rounds

Min 1: 20 DB Skull Crushers

Min 2: 10 DB Bicep Curls (heavy)

Min 3: Rest

S2: Sport -chest to bar up down thrust (Time)

3 rounds

10 Chest to bar pull ups

20 up downs

40 DB Box squat thrusters (90 deg angle on box)

30/20lbs

If you break the thrusters meaning the DB’s go below your shoulders you must run or row 200m

RX+: as written

RX: 20/10lbs, chin over pull ups

SP: 15/5lbs ring rows

6 Week Challenge: SP mods

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 30 KB Russian Twists 26/18

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

6 week: SP weight. skip the round of 40

20 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Strength/Skill

K1: Push Press

Kids WOD

K2: Metcon (Time)

4 Rounds For Time

1 min Bike, Row, or Skier

20 Air Squats

15 KB Deadlifts

10 Sit ups

5 Burpees