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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Barbell (Weight)

16 min EMOM

Min 0-4: warm up

Min 4-8: Work up to 90% clean

Min 8-16: Power clean + hang clean + Front squat 1 rep each min.

S2: Sport 14 min AMRAP wb,updown,ttb (AMRAP – Reps)

14 min AMRAP

15 Wallballs 20/14

10 up downs

10 TTB

RX+ 30/20 20 TTB each round

RX 20/14

SP 14/10

6 Week: 10/4lbs hanging knee tuck

L1: L1 – Tabata up down jax etc (No Measure)

8 rounds :20 on :10 off then move to the next station

lunge position twist with medball 14/10lbs

DB hang cleans 30/20lbs

60 weighted jumping jax 5/2.5lbs

20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

AUX: 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)

Warm Up:

5 min running clock to complete

Row 300 meters


2 rounds,

5 air squats

10 face pulls

6 jumping lunges (total)


5 minutes of *Freeze Tag*

If you are frozen:

5 burpees & 5 jumping jax

Kids WOD

K1: Warm-up (No Measure)

12 min AMRAP

10 Wallballs 10/6

5 Up Downs

5 Hanging knee tucks

10 box step ups (16″/12″)

Rx+: 15 wallballs (14), with Dumbbells, Knees to chest, 20″ box

Rx: as written

Kids Strength/Skill

Sled Pushes + Planks

Push Sled 2x down and back while partner holds plank

How many rounds can you and your partner get?

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