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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.

3 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: Clean (1+1+1 RM)

Hang Squat clean+ squat clean + front squat

min 0-6: warm up/technique

min 6-16: work to a max for the day

S2: Sport-12minAMRAP4,8,12 (AMRAP – Rounds and Reps)

12 min AMRAP 4,8,12,16,20…etc

Sumo Deadlift 155/105

Single arm OH KB lunge 35/18

V ups

RX+: 185/115 53/35

RX: as written

SP: 115/75, 26/10

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

6 WK: same as SP

L2: Life-reverse burp (Time)

6 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

200m run

RX: as written

SP: 15/5lbs

20 min cap

aux-sleeper (No Measure)

3 min sleeper stretch both ways

Kids Warm Up Game

K1: Warm-up (No Measure)

30 Seconds (with Med. Ball):

Chest Pass



Squat Throw

Backward Throws

Kids Strength/Skill

K2: Snatch Grip Deadlift (Increase wt each set)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

1 Burpee, 1 Dead Lift (Snatch Grip)

2 Burpee, 2 Dead Lift….

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