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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: Sumo Deadlift (3rm)

14 min EMOM 3RM Sumo Deadlift

Focus: Lean back on set up to create tension

Min 0-6 Warm up technique

Min 6: 8 reps at 40%

Min 8: 5 reps at 50%

Min 10: 5 reps 60%

Min 12: 5 reps 70%

MIn 14: 3 reps 70%+

% based on deadlift

*between sets do 8 single leg hip thrusts (laying on back with one foot plante drive hips to full extension)

% is based on conventional deadlift

S2: Sport – BJ,PC sprint (Time)

8 rounds

10 box jumps 24/20

5 power cleans 135/95

rest 1 min

RX+: 165/105

RX: as written

SP: 95/65

L1: L1 – 16min gluten,lunge,mtclimb,slam (No Measure)

16 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 20 lunge + leg lift (knee)

Min 3: 60 mountain climbers

Min 4: 20 ball slams 14/10lbs

6 week challenge: 5,10,30,10

L2: Life – sidelunge,knee tuck,ball slam,russian (Time)

5 rounds

20 side lunge (on sliders)

20 hanging knee tuck

20 ball slams 14/10lbs

40 Russian twist

6 week challenge: 16,60 flutter kicks, 4lbs, 20 russian twist.

AUX: AUX coaches choice (No Measure)

Kids Strength/Skill

K1: Floor Press (5 x 5)

5 Clapping Push ups after each set

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Push-ups

10 Sit ups

15 Air Squats

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