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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Bench Press (2)

15 min EMOM Bench Press

Focus:Pinch shoulder blades before you lay down.

0-4 Warm up

4 min: 20 reps 40%

6 min: 2 rep 85%

8 min: 15 reps 40%

10 min: 2 rep 85-90%

12 min: 10 reps 50%

14 min: 2 rep 85-90%

S2: 12 min AMRAP 5 OHS 5 Wallball burpees 20/14 (No squat. video) 5 stair runs RX+: 135/95 RX: 95/65 SP: 75/45 14/10 https://www.youtube.com/watch?v=ioZzz1a4PX4 (AMRAP – Rounds and Reps)

12 min AMRAP

5 OHS

5 Wallball burpees 20/14 (No squat. video)

25 OH lunges 45/25

RX+: 135/95

RX: 95/65

SP: 75/45 14/10

https://www.youtube.com/watch?v=ioZzz1a4PX4

LIFE

L1: L1-17 EMOM (No Measure)

16 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 12 push ups

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.
6 week Challenge: 50, 8, 12

L2: Life – 16 minAMRAP lunge,wb,vup,manmake (Time)

16 min AMRAP

20 jumping lunges

15 wall balls 14/10

10 v ups

5 man makers 20/10

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

Kids Strength/Skill

K1: Box Squat (Box Squat 5×5)

Box Squat 5×5

Keep tension all the way down and up

Kids WOD

K2: Metcon (No Measure)

EMOM (3 rounds):

Use heavy weights- “Form first!”

Min 1: 3 Power cleans

Min 2: 6 Floor Press with dumbbells

Min 3: 6 KB Goblet Squats

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