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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- Jerk + pull up (No Measure)

16 min EMOM

Focus: fast feet, kipping practice

Min 0-4 Jerk technique

6 rounds

Odd: 1 Split Jerks from ground

Even: 3-5 kipping pull ups (sub MU if wanted)

S2: Sport – DBsnatch,DL,PU (Time)

6 rounds

4 DB hang clean

8 deadlifts

12 pull ups

200m run

RX+: 70/40 315/225

RX: 50/30 225/155

SP: 40/20 185/125

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 40 med ball Russian twist 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 60 clock jumps

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written

SP:20/10lbs

25 min cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Wine and WOD (No Measure)

Warm up

Coaches choice

Workout #1

5 min AMRAP – SLED PUSH

Teams of 4-6

Workout #2

10 min AMRAP

20 Jane Fondas

10 squats

10 deadlift

30 Russian twists.

One person will be working one person will be rowing

Workout #3

Lift cup to mouth and drink wine.

Kids WOD

K1: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min