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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Bench + assault (Weight)

16 min EMOM

Min 0-2: warm up (quick)

Min 2-10: 1 benchpress every :30 seconds for 10 rounds. 85%+ of max

Min 10-16: Every min for 5 minutes do a 10 seconds sprint on assault bike

S2: Sport – Progressing AMRAPS (AMRAP – Rounds and Reps)

1 min AMRAP

burpees (every 15 burpees = 1 round)

—–rest 1 min—-

3 min amrap

5 burpees

10 DB cleans 40/20lbs

—–rest 1 min—-

4 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 Goblet squats 53/35lbs

—–rest 1 min—-

5 min AMRAP

5 burpees

10 DB cleans 40/20lbs

15 Goblet squats 53/35lbs

20 lunges

RX+:50/40, 70/53lbs

RX: as written

SP: 30/15lbs, 35/18lbs

Score = rounds + reps. combine all rounds + all partial rounds in reps.

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: Life – row,wb,vup,clock (Time)

4 rounds

400 run or row

50 no squat WB’s 10/4-6lbs

50 single arm/leg V ups

30 lunges (hands on side)

6 week: The whole thing!

22 min cap

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

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