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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1- TTB+explosive legs (Weight)

16 min EMOM

Min 0-8: Toe To Bar coaches lead technique

Min 8: 5 tall box jumps

Min 9: 5 DB jumping squats

Min 10:5 tall box jumps

Min 11:5 DB jumping squats

Min 12:5 tall box jumps

Min 13:5 DB jumping squats

Min 14:5 tall box jumps

Min 15:5 DB jumping squats

S2: Sport – Grip city (Time)

3 rounds

20 hang snatch 95/65

20 thrusters

2 min DL hold with DB 70/40

RX+: 115/75 100/50

RX as written

SP: 75/35, 50/30

21 min cap

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

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

6 Week Challenge

Min 1: 1x10m banded side step

Min 2: 1x20m lunges

Min 3: 2x 20m side shuffle

Min 4: 3 x 20m shuttle sprint

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run Then….

2 Rounds

30 DB Deadlift 30/20lbs

20 burpees

30 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

RX: As written

SP: 20/16″, 20/10lbs

*20 Min Time Cap

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)

Freeze Tag

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Push ups

7 Front Squats

9 Line hops (back & forth)

Kids Strength/Skill

Sled Pushes

8 Trips, add weight each time, teens on one side 10- under on other side