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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

S1: Deficit Deadlift

Deficit Deadlift

standing on a plate (45/25), working for speed

14 min EMOM:

min 0-2: warm up

min 2: 5 @ 40%

min 3: 8 @ 50%

min 5: 10 @ 60%

min 7: 10 @ 60%

min 9: 10 @ 60%

min 11: 8 @ 65%

min 13: 8 @ 65%

Stay light. Snap hips through at the top.

S2: Sport-50/30×3 (Time)

50 WB 20/14

30 pull up

50 KB swing 44/26

30 push ups

50 DU

5 rope climbs

RX+: 53/35 Chest to bar

R:X as written

SP: 14/6, 35/18, Banded strict pull up

L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 30 lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with bed ball

200m run

RX 20/14

SP 14/10

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Push Press (Push Press 5×5 RX+ work up to last set heavy x 2)

Kids WOD

K3: Metcon (AMRAP – Reps)

For Total Reps (3 Rounds)

1 Min Push Press

1 Min Burpees

1 Min Sit ups

RX+ 1:30 min same movements

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