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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Kids Night Out

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport 2016 (Time)

2016 reps – in teams of 3. One working at a time

8 rounds

200m run (All must run)

35 DB snatch

35 sit up

30 Partner deadlifts

32 Cal assault Bike

RX+ 70/40, 405/205lbs

RX 50/30, 315/185

SP 40/20, 225/125

6 WK: 30/15, 135/95lbs

35 min cap

L1: Life – Triathalon #2 (Time)

5 rounds

400m run

500m row

5 stair runs

15 sit ups (denver- upstairs)

35 min cap

AUX: AUX – TTB + shoulders (No Measure)

4 min EMOM 5-12 TTB

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)

KNO1: Metcon (No Measure)

5 to 5:30 Introductions and Dinner

5:30-6:30 Introduction to Movements- Burpee, Air Squat, Sit Ups, Push ups, KB Swings, and KB Deadlifts, Rowing, DB push press.

6:30-7:30 Intro to Terminology (EMOM, AMRAP, For Time)

Three mini WOD’s

EMOM for 3 minutes

15 burpee’s

Rest 5

3 min AMRAP

5 Air Squats

5 Sit ups

5 KB Swings

Rest 5 min

For Time

150 M Row

3 rds

5 DB push press

10 KB Deadlifts

12 push ups

Debrief after with a quiz on movements and terminology

7:30 to remainder of time

Dodgeball

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