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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1 – Full body day #1 (Weight)

14 min EMOM

Min 0-2: warm up

4 rounds

Min 1: 15 DB Front Box Squat

Min 2: 15 upright right row (medium weight)

Min 3: 10-15 push press same weight

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S2: Sport – Row, burp DU (AMRAP – Reps)

4 min EMOM :30 work/ :30 rest


4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

2 min max Double unders

4 min EMOM :30 work/ :30 rest


4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

Score = reps/calories

RX: as written

SP: single unders or hip taps

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: Life – 18 min AMRAP row,KB,ROW,grass,SU (AMRAP – Rounds and Reps)

18 min AMRAP

10 single ring (two arms under hand grip) ring row

10 KB squat clean (KB touches ground clean to goblet positon

200m run

20 grasshoppers

10 sit ups

200m run

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Kids Warm Up Game

K1: Coaches Choice (No Measure)

K1: Coaches Choice (No Measure)

Kids Cash Out

K2: Metcon (No Measure)

3 Rounds

20 sec Squats

20 sec Jump rope

20 sec Knees to elbows

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpee Box Jump Over

10 Russian KB Swings

10 cal Row or 100 meter Run if weather nice.

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