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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: Log (log clean)

16 min EMOM

Min 0-4 instruction

Min 4: 8 log clean

Min 5: 100m farmers carry

Min 6: 8 (4 each side)single arm DB shoulder to OH Heavy

Min 7: 8 log clean

Min 8: 100m farmers carry

Min 9: 8 (4 each side)single arm DB shoulder to OH Heavy

Min 10: 8 log clean

Min 11: 100m farmers carry

Min 12: 8 (4 each side)single arm DB shoulder to OH Heavy

Min 13: 8 log clean

Min 14: 100m farmers carry

Min 15: 8 (4 each side)single arm DB shoulder to OH Heavy

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

L1: L1 – 18 min EMOM (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18

Min 16-18 max V ups

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 sit ups

200m row or run

12 DB bent over row 30/20

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

Plank Wars (refer to book)

Kids Strength/Skill

K2: Push Jerk (See Book Porgression)

Kids WOD

K3: Metcon (Time)

4 Rounds

200 m row or run

10 Box jumps

10 Med ball Jerks

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