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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs w/ band

10 KB Swings

SPORT

S1: Shoulder Press (2rm)

16 min EMOM

0-2 warm up

2 min: 5 strict press 60%

4 min: 2 strict press 90%

6 min: 2 strict press 90%

8 min: 2 strict press 90%+

10 min 2 strict press 90%+

11 min: 3-8 strict pull ups

12 min: 3-8 strict pull ups

13 min: 3-8 strict pull ups

14 min: 3-8 strict pull ups

15 min 3-8 strict pull ups

S2: Sport – sets of 20 reps (Time)

60 power snatches

60 DB shoulder press

60 back squats

Must be done in sets of 20 reps. Can’t put weight down if under 20 reps. If you do you don’t count those reps.

RX+: 115/75 40/20

RX: 95/65 30/15

SP: 75/45 20/10

LIFE

L1: L1-16 EMOM (No Measure)

16 min EMOM (4 rounds)

1 min: 30 DB punches 10/5

2 min: 30 stick jumps/steps total

3 min: 20 Med ball russian twist

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)
6 week challenge: 20,20,15,15

L2: LIfe – assault KBS, burp BJ (Time)

3 Rounds for Time

20 Cal Assault Bike

40 KBS, 70/53

15 Burpee Box Step Ups , 24/20.

6 week Challenge: 2 rounds

AUX: AUX – ankles (No Measure)

3 min sit on ankles