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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Bro day #3

Every 90 Seconds for 15 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

at 13:30 do max set of push ups

S2: Sport – linchpin 5/9 (Time)

4 rounds

2 Squat Cleans 205/125

4 strict pull ups

6 Handstand Push-ups

—-rest 2 minutes—-

100 Air Squats

50 Push Jerks 135/95

100 Air Squats

Rx+:as written

Rx: 155/95, 95/65 8 kipping pull ups 18 push ups

Sp: 95/65, 65/45 16 ring rows 12 push ups

L1- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 50 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :40 med ball hold above head

6 Week Challenge: 40, 12, 20, :40

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/16

6 week Challenge:

IN TEAM of 2—– 5 Rounds for Time. 1 person works one rests

12/7 Cal Assault Bike

30 KBS, 18/10-5lbs

15 Burpee Box Step Ups 20/16

20 min cap

AUX: AUX – runners lunge (No Measure)

2 min runners lunge

Kids Warm Up Game

K1: Warm-up (No Measure)

200m Jog

10m inchworms w/ PU

10m Frankenstein Walk

10m Lunge

10m Bearcrawl

10m One foot hop

10m one foot hop (opposite side)

10 Air Squat

Kids Strength/Skill

Farmer’s Carry

Kids WOD

K3: Metcon (AMRAP – Reps)

2 Rounds: 1 Minute at each station

Wall Balls

Box Jumps

Row

Push Press

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