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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

s1: Back Squat (10 reps)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps 50%

Min 6: 10 reps 60%

Min 8: 10 reps 70%

Min 10: 10 reps 70%+

Min 12: 10 reps 70%+

Min 14: 10 reps 70%+

S2: Sport – Challenge week 1 (Time)

5 rounds

5 deadlift 225/135lbs

10 up downs

15 wallballs 20/14lbs

20 lunges

200m run

RX+: 30/20lbs, 275/175

RX: As written

SP: 14/10lbs, 155/95

6 Week Challenge: 10 deadlifts 75/45lbs

22 min cap

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump 20/16″

Min 2: 200m row

Min 3: 15-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

6 Week Challenge

16 min EMOM

Min 1: 15 air squats

Min 2: 60 sec row

Min 3: 10-12 updowns

Min 4: 60 sec double DB march 30/15lbslbs (walk in place with high knees)

L2: Life – Challenge week 1 (Time)

3 rounds

400m run or row

50 Goblet lunges 35/26lbs

300m run or row

50 sit ups

200m Run or row

50 ground to overhead with plate 25/15lbs

25 min cap

6 week challenge:

400m run or row

25 KB Goblet lunges 18/10lbs

300m run or row

25 sit ups

200m Run or row

25 ground to overhead with plate 15/10lbs

15 min cap

AUX: aux – row (No Measure)

1500m row at 70%

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids WOD

K2: Metcon (Time)

Kids Chipper

200 M Run

50 Burpees

40 Box Jumps

30 Wall balls

20 KB swings

10 Pull ups

200 Farmers Carry 5 lbs

Kids Strength/Skill

K3: Thruster

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