Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: Sumo Deadlift (3rm)
14 min EMOM 3RM Sumo Deadlift
Focus: Lean back on set up to create tension
Min 0-6 Warm up technique
Min 6: 8 reps at 40%
Min 8: 5 reps at 50%
Min 10: 5 reps 60%
Min 12: 5 reps 70%
MIn 14: 3 reps 70%+
% based on deadlift
*between sets do 8 single leg hip thrusts (laying on back with one foot plante drive hips to full extension)
% is based on conventional deadlift
S2: Sport – BJ,PC sprint (Time)
8 rounds
10 box jumps 24/20
5 power cleans 135/95
rest 1 min
RX+: 165/105
RX: as written
SP: 95/65
L1: L1 – 16min gluten,lunge,mtclimb,slam (No Measure)
16 min EMOM
Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)
Min 2: 20 lunge + leg lift (knee)
Min 3: 60 mountain climbers
Min 4: 20 ball slams 14/10lbs
6 week challenge: 5,10,30,10
L2: Life – sidelunge,knee tuck,ball slam,russian (Time)
5 rounds
20 side lunge (on sliders)
20 hanging knee tuck
20 ball slams 14/10lbs
40 Russian twist
6 week challenge: 16,60 flutter kicks, 4lbs, 20 russian twist.
AUX: AUX coaches choice (No Measure)
Kids Strength/Skill
K1: Floor Press (5 x 5)
5 Clapping Push ups after each set
Kids WOD
K2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Push-ups
10 Sit ups
15 Air Squats