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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – DB Lunge (Weight)

16 min EMOM

Min 0-2: warm up

Min 2: 10m DB walking lunge

Min 4: 10m DB walking lunge

Min 6: 10m DB walking lunge

Min 8: 10m DB walking lunge

Min 10: 10m DB walking lunge

Min 12: 10m DB walking lunge

Min 14: 10m DB walking lunge

Between sets do :20-30 sec HS hold

S2: Sport – Death by TTB PC,air squat (Time)

Death by (Start at written reps)

Min 1: 7 Toe to bar

Min 2: 14 Air squat (add 2 reps each time)

Min 3: 4 Power clean 165/105

RX+: 205/125

RX: as written

SP: 115/65

6 week: 65/35lbs

L2: Life – linchpin 5/9 (Time)

6 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press 20/10

—–no rest—–

8 rounds

10 Air Squats

10 mountain climbers

5 sit ups

Rx: 30/20lbs

Sp: as written

6 week: SP weight, 4 rounds + 5 rounds

22 min cap

L1: L1 – row spin class (No Measure)

15 min EMOM

Min 1: 50 strokes per minute (short pulls)

Min 2: arms only

MIn 3: regular

*every 20/15 calories get off and do 16 lunges and 10 sit ups

AUX: AUX – Couch stretch (No Measure)

2 min Each side