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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1 – Back squat 20 rep (Weight)

16 min EMOM

Min 0-4 warm up/technique/strategy

Min 4: 10 reps 40%

Min 6: 2 reps 70%

Min 8: 1 reps 80%

Min 10 -12 : 20 rep max

Min 12-16: Lie on the ground

20 RM would fall in 65-75% range of 1RM

CHANGE – Last time was 32RM

S2: Sport – Coaches vomit #1 (AMRAP – Reps)

Each workout has a 4 min cap 1 min rotation (9 total)

3 min AMRAP DB floor press 50/30 (Coach Wendy)

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3 min AMRAP max front squats 135/95 every time you break you need to add 20/10lbs (Coach Luke) from ground

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3 min AMRAP

20m shuttle sprint. After each shuttle add one up down outside(Coach Christine)

Score= total shuttles

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3 min AMRAP

10 deadlifts + :20 hold at top

135/95

(Coach Brittany)

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3 min AMRAP

Max pull ups sub 3 for 1 muscle ups. (Coach/Dad Beau)

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3 min AMRAP

10 TTB + 10 GHD sit ups

(Coach Lexi)

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3 min AMRAP

20/15 cal assault bike w/ Partner. white boards at the 200m mark to play tic tac toe with partner. Play best 2-3 loser gets all your calories. (Coach Alex)

Score = calories

RX+: 185/125, 70/50

RX: as written

SP: 95/45, 30/15lbs

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

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 24 wood choppers 25/15lbs

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs, 15/10lbs

6 week: SP weight 50 flutter, 14 wood choppers, single KB squat, 20 side lunge

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

25 min cap

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.