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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Lower Body/Trunk Stability (No Measure)

400m Run

2 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

20 jumps (like jumping rope but no rope)

S1: Strict Press in Split Jerk Stance (5rm)

16 min EMOM (Strict Press in split stance)

Min 0-6: warm up

Min 6: 10 presses

Min 8: 5 presses

Min 10: 5 presses

Min 12: 5 presses

Min 14: 5 presses

Between sets do 15 hollow rocks

Choose a heavy weight. Practice confidence in the split position.

S2: Sport – alzheimer’s wod (Time)

3 Rounds:

33 Wallballs 20/14lbs

22 KB swings 70/53

15/10 calories on the assault bike

6 strict pull ups

300m row

RX+: as written

RX: 53/35

SP: 35/18lbs

L1: L1- EMOM 16 glute & abs (No Measure)

15 min EMOM

Min 1: 20m banded side step

Min 2: 30 Med ball russian twist 14/10

Min 3: 120 high knees

Min 4: 80 flutter kicks

L2: Life medium row (Time)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 GHD sit ups (every 15 do 4 stair runs)

60 burpees (every 15 rest :20 seconds)

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: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Thruster

The Thruster

DB or BB depending on age

5 sets of 5 reps, increasing weight if possible

Kids WOD

K3: Metcon (Time)

Partner Workout

1000m row

20 synchronized burpees

20 synchronized squats

20 synchronized push ups

20 plank, high fives with partner

1000m row