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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Shoulder and Scap Stability (No Measure)

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

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1: Split Jerk (1RM)

18 min EMOM

Focus: driving under the bar

Min 0-6: Technique work

Min 6: 3 reps + 5 second hold at catch position

Min 8: 5 reps + 5 second hold at catch position

Min 10: 3 reps + 5 second hold at catch position

Min 12: 2 reps no hold

Min 14: 1 RM

Min 16: 1 RM

Work your way up to a max

S2: Sport – run,TTBPU,DBDL (Time)

4 rounds

400 run

5 TTB + Pull up (= 1 rep. Must alt)

10 DB deadlift 70/40

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 TTB + MU

6 week challenge: New challengers only

4 rounds

200 run

6 hanging knee tuck

15 KB Deadlift 44/26lbs

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

L1: L1 – 16 min EMOM (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

6 week challenge: New Challenge only

16 min EMOM

1 Min: :2/:20Side Plank each side

2 Min: 30 No squat wb 6/4lbs

3 Min: 30 plate wood choppers 15/10lbs

4 Min: 30 hop steps over line

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

*23 min cap

6 week challenge: New Challengers only

400m run

50 beaded jump rope

40 plate arm circles 5/2.5

30 step ups 20/16″

20 flutter kicks (4 count = 1 rep)

10 cal ski rower

200m run

Kids Warm Up Game

K1: Warm-up (No Measure)

Obstacle Course (Outside)

Kids Strength/Skill

K2: TABATA Row

30 seconds on 30 seconds off, concentrate on form

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

4 Min. AMRAP

5 Thrusters

5 Box Jumps RX+ Burpee Box Jumps

Rest 2 Minutes

4 Min. AMRAP

5 Thrusters

5 Box Jumps RX+ Burpee Box Jumps

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