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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Pull up (No Measure)

500m row/run

5 min AMRAP

10 scap pull ups

10 kip swings

5 down dog to up dog

5 banded squats

S1: Pull ups (even/odd)

Pull ups/rings rows – 2 stations, use progression
16 min EMOM

0-6 min kipping drills

at 6 min….

Odd min: 10-15 banded strict pull ups

Even min: 30 alt single arm DB press

S2: Sport – power clean burpee (AMRAP – Rounds and Reps)

death by:

5 Power Clean

3 Burpees

each minute add one rep of either movement.

score is number of rounds completed plus reps of partial.


RX: 115/75

SP: 75/35

L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m plyometric lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

L2: Life 2k row plus other stuff (Time)

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

6 Week Challenge:

KB = 18-10lbs

DB = 15-10lbs

Up downs: 15lbs

AUX: Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Tabata

Tabata Planks RX+ add weight on back for hold

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

2 Pull-ups (Ring Rows) , 2 Push-Ups, 2 Air Squats, 4 Pull-ups, 4 Push-ups, 4 Air Squats…

Increase reps by two each round

RX+ Start at 4 reps

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