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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 – squat clean (Weight)

16 min EMOM Squat Clean + Front Squat

Focus: Catching with arms up and bar back on shoulders so squat can be easier.

Min 0-4 Technique

Min 4: 3+5

Min 6: 2 +5

Min 8: 1+5

Min 10: 1+5

Min 12: 1+5

Min 14: 1+5

Work up to a max

S2: Sport – SQT + some (Time)

1 round

10 power snatch 95/65

200m run or row

——Rest 2 min—–

2 rounds

10 power clean 115/75

200m run or row

—–Rest 2 min —-

3 rounds

5 Squat clean 135/95lbs

200m run or row

RX+ 95/65, 135/95, 185/115

RX: as written

SP: 75/45, 85/55, 95/65

6 week challenge: empty bar the whole time.

L1: L1 – 16 min GHD,linetouch,side plank (No Measure)

16 min EMOM

Min 1: 10-15 GHD sit ups

Min 2: 40 total single leg clock touches 9/12/3 o’clock

Min 3: 30 side plank (hand behind head twist and touch elbow to other elbow)

Min 4: 200m run

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Strength/Skill

K1: 100m Row (Time)

100m Row
Best 100 Meter time out of 3 attempts

Kids WOD

K2: Kids Fight Gone Bad (3 Rounds for reps)

3 Rounds 1 minute each Movement

Knees to Elbows

Sit Ups

Push Ups

Box Jumps

Push Press

1 min rest between
record each round of total reps

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