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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1 – snatch + push ups (Time)

16 min EMOM

Min 0-10: snatch technique work (power position hang position floor) barbell warm up. Empty bar coach lead.

Min 10-16: Choose one:

50 push ups

100 push ups

200 push ups

for time.

S2: Sport – 10-1 DB SQ clean (Time)

10-9-8…3-2-1

DB squat clean 40/20lbs

Pull up

200m run after each round

RX+: muscle ups (1/2 reps, round up)

RX: kipping pull up

SP: ring row

L1: L1-16minEMOM (No Measure)

16 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 25 air squats

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – 18 min AMRAP row,KB,ROW,grass,SU (AMRAP – Rounds and Reps)

18 min AMRAP

10 single ring (two arms under hand grip) ring row

10 KB squat clean (KB touches ground clean to goblet positon

200m run

20 grasshoppers

10 sit ups

200m run

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Warm-up (No Measure)

Crab Walk Medicine Ball race! Teams of two. Each team lines up being a starting line with one med ball each. First person gets in crab position, feet toward ball and crab walks while using any part of their body to move the ball down and back (~5-10m away depending on age of kids) Once a team member returns the next one goes, may go through as many times as you like!

Kids Strength/Skill

K2: 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

Kids Strength/Skill