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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S1: Bench Press (55 RM)

16 min EMOM

Focus: shoulders pinned back elbows not flaring out.

Min 0-4 warm up/technique

Min 4: 2 reps 70%

Min 6: 2 reps 80%

Min 8: 2 reps 85%

Min 10: 2 reps 85%+

Min 12: 2 reps 85%+

Min 14: 55 reps empty bar (use trainer if needed)

S2: Sport – 55 Years of Thunder (AMRAP – Rounds and Reps)

20 min AMRAP

5 burpees

5 power cleans 155/105

Every 5 minutes run or row 200m

Add 10 burpees each round

RX+: 205/125

RX: as written

SP: 115/65lbs sub up downs if you would like but put in notes as mod
Happy Birthday Lisa Berkow!

55 is the magic goal number.

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

6 week challenge: 10/8 bike, 10 up down

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

10 med ball lunges 20/14lbs

25 Russian KB swings 35/26

20/15 cals on assault bike

20 ball slams 20/14

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

Kids Strength/Skill

K1: Back Squat

Kids Cash Out

K2: Metcon (Time)

Kids Chipper

100 Sit ups

80 Jump Rows

60 Box Jumps

40 wall balls

20 burpees

10 skier jumps