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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S1: S1-Rope climbs (No Measure)

16 min EMOM

Min 0-6: instruction on ropes


5 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

S2: Sport – updwn,pu,renegade,row (AMRAP – Rounds and Reps)


10 DB Shoulder to OH

10 Push ups

10 Renegade rows

200m run

4 min of work 3 min rest

3 min of work 2 min of rest

2 min of work 1 min of rest

1 min of work

Start where you left off after each round. Score = rounds + reps



SP: 30/15

6 wk challenge: 20/10lbs

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 40 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 40 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 40 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

L2: Life – linchpin 4/17/16 (Time)

800m run

5 rounds

20 hip taps

20 sit ups


3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip

RX: as written

SP: 20/10lbs

6 week: half reps Keep feet on ground

23 min cap

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)

“Coach Says” Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The kids go to that location in the room and perform the stated repetitions of the movement. When they are done they resume running around the cones. Repeat as desired.

Kids Strength/Skill

K2: Tabata

Tabata Planks RX+ add weight on back for hold

Kids WOD

K3: Metcon (Time)

7 Rounds

20 Squats

20 Rope jumps

20 Pull ups or attempts

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