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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Lower Body Pull + Unilateral (No Measure)

400m Run

2 Rounds

15 Banded Good Mornings

10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)

10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)

S1: Squat Clean (1+1+1)

16 min EMOM

Squat clean + hang squat clean + front squat

Min 0-6: technique coaches group lead

Min 6: 2+2+1

Min 8: 2+1+1

Min 10: 1+1+1

Min 12: 1+1+1

Min 14: 1+1+1

S2: Sport – 10 min EMOM PC burp (Weight)

10 min EMOM

1 Power Clean

6 Burpees

Score = weight used
10 burpes this time.

L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

6 WK: same as SP

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – Couch stretch (No Measure)

2 min Each side

Kids Warm Up Game

K1: Warm-up (No Measure)

Shuttle Fun: Travel 5yds down and back, then 10yds, then 15yds using a variety of movements (i.e. run, bear crawl, hop, skip, etc)

Kids Strength/Skill

K2: Box Squat

1st 10 reps

2nd 7 reps

3rd 5 reps

4th 5 reps

5th 3 reps

6th 2 reps

7th 2 reps

Increase wt each set

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Box Jumps

5 Box Squat

15 yd Roving Planks