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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1 – gymnastics (No Measure)

15 min EMOM

Min 0-5: technique warm up

Min 6-10: Pull up or MU. do 50% of your max set each minute.

Min 11-15: :20 hollow rocks

S2: Sport – hang clean (Weight)

10 min to establish

Establish a max 3RM hang power clean

—-Rest 1 min—-

6 min Max cleans at the same weight

Score = weight lifted + total reps as lbs

example: 200lbs clean + 20 reps in the amrap = 220

L1: L1 – row spin class (No Measure)

15 min EMOM

Min 1: 50 strokes per minute (short pulls)

Min 2: arms only

MIn 3: regular

*every 20/15 calories get off and do 16 lunges and 10 sit ups

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10

16 PVC OHS

300m row

21 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Strength/Skill

K1: Metcon (Time)

Sled Pushes
Use light wt and do best of 5 time trials.

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

100 M Run

5 KB Swings

5 10M Side Shuffles

5 Push ups

5 Burpees