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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: Push Press (2)

18 min EMOM

Focus: Explosive lock out. Drive hard.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 10 Reps @ < 30%
Minute 8: 8 Reps @ 40%

Minute 10: 6 Reps @ 50-60%

Minute 12: 5 Reps @ 60-70%

Minute 14: 3 Reps @ 70-80%

Minute 16: 2 Reps @ aprox 85-90%

*% based off 1RM Push Press “

S2: Sport – “Fran+Darwin = Frank (Time)

21 Thrusters

21 pull ups

Rest 1 min

15 clusters

15 weighted pull ups 20/10 medball

Rest 1 min

9 Bear complex (squat clean thruster + back squat thruster)

9 Burpee pull ups

Rx+: 95/65, sub 3 for one muscle ups. Must do all 9 burpees on last round.

Rx: 75/55

Sp: 45/35″

LIFE

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym)

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Life – 20min AMRAP run,DL,Snatch,J PU,V up (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

20 (10/Leg) Single Leg Deadlifts, 35/26

15 Dumbbell Snatches, 30/20

20 Jumping Pull-Ups

15 V-Ups “

Aux: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Strength/Skill

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