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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

500m row or run

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: New Weightlifting (5rm)

16 min EMOM

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

16 min: 5RM USE SPOTTERS!!!!

% of back squat

S2: 4 rounds 4 Single arm DB snatch 8 deadlifts 12 pull ups Rest 1 min RX+: 100/50 315/205 RX: 70/40 225/135 SP: 50/20 185/115 (Time)

4 rounds

4 Single arm DB snatch

8 deadlifts

12 pull ups

Rest 1 min

RX+: 70/40 315/225

RX: 50/30 225/155

SP: 40/20 185/125

LIFE

L1: Metcon (No Measure)

16 min EMOM

1 min: 10/8 leg only assault bike holding med ball at chest

2 min: 20 Med ball sit ups (touch ball in front)

3 min: 30 no squat WB

4 min: 20 bear hug med ball squats

* Don’t put down the med ball for the whole 16 min.

“Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups

AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

Warm-up

Kids Strength/Skill

Pullups

Kipping, strict

Knees to elbow, toes to bar progressions

K1: Pull-ups (6 Sets )

Kipping, strict

Knees to elbow, toes to bar progressions

Kids WOD

21-15-9

DB/Barbell Thruster (choose weight)

Burpee

Box Step Up

K2: Metcon (Time)

21-15-9
DB/Barbell Thruster (choose weight)

Burpee

Box Step Up