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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Back Rack Lunge (2RM)

11 min EMOM

Focus: Knees are in line with ankle and top of the toe. Don’t pile drive knee into the ground like Zangief

0-3 warm up

3 min: 4 lunges (total)

4 min: 15 sit ups

5 min: 4 lunges

6 min: 15 sit ups

7 min: 4 lunges

8 min: 15 sit ups

9 min: 4 lunges

10 min: 15 sit ups.

11 min: 2 lunges

Work up to a max. Use spotters, don’t bail bar

S2: Macho Man (AMRAP – Rounds and Reps)

EMOM for as long as possible

3 Power Cleans, 185/115

3 Front Squats, 185/115

3 Jerks, 185/115

RX+ as written

RX 145/95

SP 115/ 65
Weight should feel like a medium weight

LIFE

L1: L1-12 min EMOM (No Measure)

12 min EMOM

1 min: 20 in lunge position back leg off ground twist with medball

2 min: 20 DB hang cleans

3 min: 20 weighted jumping jax

4 min: 15 up downs

6 Week Challenge: 16,16,16, 8

L2: 3 rounds stairs, side lunge, row, punch (Time)

3 rounds

8 stair climbs (If too cold at stape do 8 lunges per climb)

16 DB front rack side lunges

32 cal row

64 DB punches

6 week Challenge: 5,10,20,40 reps

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.