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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Toes-To-Bar (Banded pull ups)

16 min EMOM

Min 0-8 Toe to bar Skill work

Min 8: 10-15 banded strict pull ups

Min 10: 10-15 banded strict pull ups

Min 12: 10-15 banded strict pull ups

Min 14: 10-15 banded strict pull ups

6 week challenge:

Practice hollow position and kipping drills.

S2: Sport – ropeclb,ass,ghd,updwn (Time)

4 rounds

4 rope climbs

20/15 cal assault

—-0 minute rest Then—-

50 GHD sit ups

50 updowns

RX+: as written

RX:2 rope climbs

SP: 30 ring rows (both hands on 1 ring)

6 week challenge:

4 rounds

20 ring rows

20/15 calories assault bike

Rest 1 minute

30 GHD sit ups

20 up downs

L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge (New challengers only)

Min 1: 15 reps SIngle arm DB snatch 10lbs/5lbs

Min 2: 15 reps knee tucks while lying on back

Min 3: 12 men/10 women calories on rower

Min 4: 30 half squats (90 deg up 3 inches) Use pole to help stay upright.

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 35/26lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 26/18lbs

25 min Cap

6 Week Challenge (New Challengers only)

3 rounds

30 hip taps

30 KB swings 18lbs men/ 10lbs women

20 Air squats

20 lunges

10 russian sit ups 18lbs men/ 10lbs women

:30 plank

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay (Outside)

Kids Strength/Skill

K2: Clean (Power Cleans 5 x5 RX+ work up to last set heavy x)

Kids WOD

K3: Metcon (Time)

For Time

100 Jumping Jacks

80 Air Squats RX+ 80 Goblet Squats with KB

60 Sit-ups

20 Burpees RX+ 40 Burpees

20 Push-Ups

60 second Max Effort Calorie Row