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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1: S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: Sport – Craig’s birthday WOD (Time)

5 rounds

20 double unders

10 Sumo Deadlifts 135/95lbs

—-Rest 2 minutes—

3 rounds

5 front squats + 1 thrusters 135/95

10 Toe to Bar

RX+: 185/125

RX: as written

SP: 95/55

Sub 50 single unders if needed or 5 attempts of DU’s

L1: L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 80 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :60 med ball hold above head

6 Week Challenge: 40, 12, 20, :40

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 high knees (high knee + high knee + jump) every rep counts

20 Jane Fondas

400m run

6 WK: stagger jump/step without jump rope if needed.

20 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

Kids Strength/Skill

K1: Hang Clean (Light wt, work on form)

Kids WOD

K2: K3- “Franny” (Time)

Fran’s Younger Sister

21-15-9

Thruster

Ring Rows

Rx+ Pull Ups

This is a SPRINT!