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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Split Jerk (3RM)

16 min EMOM

Min 0-4:

Min 4: 8 reps

Min 6: 6 reps

Min 8: 5 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Between sets do 5 snatch balance with empty bar or pvc

Work your way up to a max for the day.

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)

S2: Sport – chipper,DB step,wb,sc,s2OH,Du (Time)

10 DB step ups 20/16″ 30/20lbs

20 2 for one Wallballs 2 squats per throw 20/14lbs

30 DB squat clean

40 DB shoulder to OH

50 Double unders

40 DB shoulder to OH

30 Db squat clean

20 2 for one Wallballs 2 squats per throw 20/14lbs

10 DB step ups 20/16″ 30/20lbs

RX+: as written

RX: 20/15lbs DB, 14/10lbs WB

SP: 15/10lbs, 10/4lbs WB

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

6 week challenge: 8 burpees, 3 rounds on second part.

L2: Life – movements + running (Time)

50 Goblet Squats 44/26lbs (every 25 run 200m)

1 K Row (Every 500m run 200m)

50 KB Swings (every 25 run 200m)

30 burpees

RX: as written

SP: 35/18lbs

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids WOD

K2: Metcon (Time)

10 Rounds for Time

100 meter run

20 air squats

10 kb swings

5 burpees

Kids Strength/Skill

K3: Pull-ups