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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: Speed Clean Ladder (Time)

15 min Power clean (4 attempts)

0-6 min Warm up technique

Bar weights

45/55/65/75/85/95/115/135/155/175/195/215/235

RX+

Men: 135lbs – 235lbs

Women: 95-155.

RX

Men start at 95lbs last bar is 195

Women start at 65 last bar is 135.

SP

Men start at 65lbs last bar is 135

Women start at beginning last bar is 95.

The goal of this is to get through the ladder as quickly as possible. Take 4 attempts. Run athletes through every ;15-:30 seconds The whole class will be on the same ladder rotating through.

Everyone waiting please help reset bars.

Score = fastest time through.

https://youtu.be/lPtciQJZ7gc?t=43s

Coaches: leave all bars set up and pushed to the side between classes. Don’t break down bars each time

S2: Sport – The hunt no barbell (AMRAP – Reps)

Assault wod “The Hunt” 12 min AMRAP

3 rounds

10 TTB

15 KB Sumo Deadlift High pull

15 DB Shoulder to OH

10 burpees

Remainder of 12 min cal on Assault Bike.

RX+50/30, 70/53

RX 40/20, 53/35

SP 30/15, 35/18lbs

score = calories

Stagger starts by 4 min with most seasoned athletes in first heat.

If subbing row divide calories in half.

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 15 ring rows

Min 3: 20 plie squats

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: 4 Rounds 12, 4 count bicycle crunches 16 single arm dumbbell thrusters 20/15 25 Air Squats 200m Run *18 Min Time Cap (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Time Cap

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

In teams of 3, push 3 jump boxes to one end of the gym and stack them in a pyramid with space to crawl under. Once all team members have crawled through, dismantle the tower and relocated it at the other end. See how many times you can do this in 3-5 min. If necessary, work in larger teams and take turns pushing the boxes.

Kids Strength/Skill

K2: Metcon (No Measure)

Superman on the floor

Superman squats: Start seated on a box. Extend spine in a “superman” position and then stand up. Maintain “superman” on the way back to the box.

Add DB Weights to Super man box Squats

Kids WOD

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