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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: Sport – BS +21,15,9 ttb,pu (Time)

30 front squats

—–Then—–

21 – 15 – 9

toes to bar

push ups

Rx+: 185/115

Rx: 135/95

SP: 95/65

6 WK: 45 front squats empy bar

L1: L1 – Glute Heaven (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 60 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

6 week: SP weight, 40,20,15,30 reps

L2: Life – Triathalon #2 (Time)

5 rounds

400m run

500m row

5 stair runs

15 sit ups

35 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Kids Warm Up Game

K1: Dodgeball (No Measure)

Dodgeball

K2: Sumo Deadlift High Pull

K3: K3-Rounds of KB (Time)

4 Rounds for Time

30 KB Sumo Dead Lift High Pulls

20 KB swings

10 KB Goblet Squats

Kids WOD