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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1-Rope climbs (No Measure)

16 min EMOM

Min 0-6: instruction on ropes


5 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

S2: Sport – shoulder chin DU (Time)

20,15,10,5 reps

Shoulder to OH (add weight after each round)

Pull ups chin over

50 DU

RX+:C2B 95/65 (add 30/20lbs)

RX: 95/65lbs, (Add 20/10lbs)

SP: 75/45, (add 10/5lbs)

sub ring rows

sub 3 for 1 single unders

L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

6 Week Challenge

Min 1: 1x10m banded side step

Min 2: 1x20m lunges

Min 3: 2x 20m side shuffle

Min 4: 3 x 20m shuttle sprint

L2: Life – sidelunge,knee tuck,ball slam,russian (Time)

5 rounds

20 side lunge (on sliders)

20 hanging knee tuck

20 ball slams 14/10lbs

40 Russian twist with med ball

RX: as written

SP: 10/4lbs

6 week challenge:

5 rounds

16 side lunge (on sliders)

5 hanging knee tuck

10 ball slams 10/4lbs

20 Russian twist with med ball

AUX: AUX – forearm (No Measure)

2 min flipped hands forearm stretch

Kids Warm Up Game

K1: Dodgeball (No Measure)


Kids WOD

K2: Metcon (Time)

Teams of 3-4

Accumulate 3000 Meters on Rower

While other partners work one at a time


10 KB Swings

10 Burpees

10 jumping Lunges

10 V Ups

10 Push Ups
Coaches, line the rowers on one end and set up movements the length of the gym.

Score is how long it takes you to row 3000M

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