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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

S1: Back Rack Lunge (5 reps)

16 min EMOM

Min 0-4 warm up

Min 4: 5 reps each leg

Min 6: 5 reps each leg

Min 8: 5 reps each leg

Min 10: 5 reps each leg

Min 12: 5 reps each leg

Min 14: 5 reps each leg

Progress up in weight to about 85% effort

S2: Sport – ass + run (Time)

4 rounds

25/18 Cal assault

200m run

20 KB Sumo Deadlift 53/35

1 min Rest

RX+: 70/53

RX: as written

SP: 44/26lbs

L1: L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press

rowing

single leg line jumps

then 30 fire hydrants each side

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Warm-up (No Measure)

Squat Potato – Kids form a circle, have one dodgeball (or any object of your choosing) out, this is the “ hot potato” The leader starts with ball, performs a single squat before passing it to another kid and performs a squat, this continues while music is playing. Whenever the music stops, whoever is holding the ball must do 5 reps of a movement

Kids Strength/Skill

K2: Pull-ups (use a progression)

Kids WOD

K3: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Front Squats

Push ups

Rx+ Jumping Front Squats

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