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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Glutes (No Measure)

500m Row

3 rounds

20 banded side steps

5 down dog to up dog

20 leg swings

5 air squats

core (No Measure)

2 rounds

20 arch rock (hollow rock but in super man postion

10 Toe to Bar or hanging knee tuck (strict if possible)

S1: Back Squat (5 reps)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 60%

Min 6: 5 reps 70%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 11: 1 DB stair climb

Min 12: 5 reps 80%

Min 13: 1 DB stair climb

Min 14: 5 reps 80%

Min 15: 1 DB stair climb

S2: Sport – 14 min EMOM run, thruster (Weight)

14 min EMOM

Odd: 200m run

Even: 8 thrusters

Score = weight used

Recommendations:

RX+: 115/75

RX: 95/65

SP: 65/35

*Use the first 2 rounds (4 minutes) to establish the weight you will use. After the 4 minute no changing weights.

L1: L1 – Glute Heaven (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 60 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

6 week: SP weight, 40,20,15,30 reps

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

6 week: SP weight, sit ups

Kids Warm Up Game

K1: Warm-up (No Measure)

50 Jumping Jacks

10M Inchworms

5 Air Squats

10M Karaoke (Both directions)

5 Air Squats

10M Duck walk

5 Air Squats

Kids Strength/Skill

K2: Sled Push and Run

Sleds and Sprinting 1 sled push +100 meter Sprint x 5 RX + Add 25 to 45 lbs

Kids WOD

K3: Metcon (Time)

3 Rounds for Time

15 Kettle Bell Swings

15 Burpees

200M Row

RX+ 4 rounds

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