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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + FS + Jerk

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Coach must watch lift and approve perfect form to go up in weight.

S2: Sport – Christine’s Birthday (Time)

800m run (Christine’s favorite thing. No row sub unless injury or weather)

—–then—–

3 rounds

1 Deadlift 355/255

8 Toe to bar

8 Burpees

1 Deadlift 355/255

18 Cal Row (Must be above 1300/1000 cals/hr) SPRINT!

18 Burpees

—–Then—-

2 Rounds

30 Double Unders

30 Sit ups

RX+:as written

RX:255/185 1000/800 cal/hr

SP: 185/95, 800/500

23 min cap

L1: L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press

rowing

single leg line jumps

then 30 fire hydrants each side

L2: Life – 18 min AMRAP shoulders…. (AMRAP – Rounds and Reps)

18 min AMRAP

100 plate arm circles 5/2.5lbs

20 curtsy lunges

100 beaded single jump ropes

20 med ball bear hug squats 20/14lbs

RX: as written

SP: 14/10

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids WOD

Chipp: Metcon (Time)

For time

500 to 1000 m row

50 air squats

50 sit ups

50 walking lunges

50 up downs

50 ball slams