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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 – Team sport (Time)

100 thrusters – while partner bar hangs

50 pull ups -While partner does plank or handstand hold

100 double unders – med ball leg lift position ball on feet (like yesterday’s workout)

50 – rugby med ball throws 14ft apart. mats are 4×6 (if ball touches ground go for a run)

Every time either person transitions both run a 200m with the med ball

RX+: 115/75

RX: 95/65

SP: 65/35, 14/6lbs med ball

Sub 300 single unders if needed

S2: Sport – updwn,pu,renegade,row (AMRAP – Rounds and Reps)


10 DB Shoulder to OH

10 Push ups

10 Renegade rows

200m run

4 min of work 3 min rest

3 min of work 2 min of rest

2 min of work 1 min of rest

1 min of work

Start where you left off after each round. Score = rounds + reps



SP: 30/15

6 wk challenge: 20/10lbs

L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 60 In lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life – long chipper 2 rounds (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups


400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

25 min cap

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

Kids Strength/Skill

K1: Handstand Hold

Kids WOD

K2: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Choose Box size and Wall Ball Wt. They can row as well.

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