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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – Shoulder Health (Weight)

15 min EMOM

Min 1: 15 reps https://youtu.be/G5CDKEgIG0M?t=1m45s

Min 2:OFF

Min 3: 12-15 reps Seated DB shoulder press

Min 4: OFF

Min 5: 24 total DB ext rotations https://youtu.be/G5CDKEgIG0M?t=30s

score is shoulder press weight

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 30 KB Russian Twists 26/18

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs

L2: Life – 800 run chipper 800 run (Time)

800m run

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run

6 week challenge: 10/5lbs, 600m run or row

22 min Cap

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Wall Balls/Wall Sit

5 Min EMOM

10 wall balls and wall sit the rest of the min

Kids WOD

K3: Metcon (Time)

6 rounds for Time

5 Fronts Squats with Wall Ball

5 Wall Ball Cleans

5 Burpees

100 M Run

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