Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
500m row or run
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: New Weightlifting (5rm)
16 min EMOM
Focus: Don’t lean forward when coming off of box.
0-4 min: warm up/ technique
4 min: 5 reps 60%
6 min: 5 rep 80%
8 min: 5 reps 100%
10 min: 5 reps 110%
12 min: 5 reps 115%
14 min: 5 reps 120%+
16 min: 5RM USE SPOTTERS!!!!
% of back squat
S2: 4 rounds 4 Single arm DB snatch 8 deadlifts 12 pull ups Rest 1 min RX+: 100/50 315/205 RX: 70/40 225/135 SP: 50/20 185/115 (Time)
4 rounds
4 Single arm DB snatch
8 deadlifts
12 pull ups
Rest 1 min
RX+: 70/40 315/225
RX: 50/30 225/155
SP: 40/20 185/125
LIFE
L1: Metcon (No Measure)
16 min EMOM
1 min: 10/8 leg only assault bike holding med ball at chest
2 min: 20 Med ball sit ups (touch ball in front)
3 min: 30 no squat WB
4 min: 20 bear hug med ball squats
* Don’t put down the med ball for the whole 16 min.
“Grannnierace” (Fran, Grace, Annie) (Time)
10 DB clean and Jerk 30/20
21 PVC thrusters
21 jumping pull ups
10 DB Clean and Jerks
15 PVC thrusters
15 jumping pull ups
10 Clean and Jerks
9 PVC Thrusters
9 Jumping pull ups
then
50-40-30-20-10
Stick jumps (over paralettes)
sit ups
AUX-couch + runners (No Measure)
2 min each leg couch stretch
2 min Runners lunge
Warm-up
Kids Strength/Skill
Pullups
Kipping, strict
Knees to elbow, toes to bar progressions
K1: Pull-ups (6 Sets )
Kipping, strict
Knees to elbow, toes to bar progressions
Kids WOD
21-15-9
DB/Barbell Thruster (choose weight)
Burpee
Box Step Up
K2: Metcon (Time)
21-15-9
DB/Barbell Thruster (choose weight)
Burpee
Box Step Up