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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

Choose Alex or Ericka and do the warm up they would.

S1: S1 – Project Energy System (Weight)

We are blessed to have a coach that is smart. Coach Alex’s favorite thing is to talk about is your CP-Battery and other energy systems. Here’s his B-day wod

18 min EMOM

Min 0-2: warm up (quick)

ATP (1-10 seconds)

Min 2-7: 1 benchpress every :30 seconds for 10 rounds. 85%+ of max

Glyocolytic (11sec – 2 min)

Min 7-12: Every min for 5 minutes 11 seconds sprint on Assault bike

Aerobic (2 min+)

Min 13-18: walk with something that weighs 70/40lbs+ or more for 5 minutes. Hold it however you want.

For the Nerds – ATP-CP + Glycolytic+ Aerobic = the 3 energy systems.

S2: S2 – Ericka’s birthday (Weight)

We are blessed to have AN EVEN SMARTER coach Ericka who balances her brains with being a meathead. She likes to lift some heavy stuff, use her low back and balances that all with the grace of her beautiful gymnastics.

-Caleb (phew… did I pass?)

5 min EMOM

1 Power clean (heavy)

6 Slam balls 30/20lbs

*add 5 slam balls each minute

—-rest 1 minute —–

5 min EMOM

1 bar muscle up (sub jumping MU if needed)

6 box jumps 24/20

add 5 BJ’s each minute

—-rest 1 minute —–

accumulate 3 minutes in hollow position or do 26 strict HSPU.

score = weight on Power Clean

L1 – 18min gluten,lunge,mtclimb,slam (No Measure)

18 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

Min 16-18: plank

6 week challenge:

Min 1: 5 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 12 lunge + leg lift (knee)

Min 3: 30 mountain climbers

Min 4: 10 Ring rows

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

30 DB OH box step ups 20/16 15/5lbs

20 DB shoulder press 15/5lbs

60 bicyles crunches

23 min cap

AUX: AUX – back + nutrition (No Measure)

Foam roll back while asking coaching about nutrition ideas