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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: Bench Press (RM)

15 min EMOM Bench Press

Focus:Pinch shoulder blades before you lay down.

0-4 Warm up

4 min: 20 reps 40%

6 min: 2 rep 85%

8 min: 15 reps 40%

10 min: 2 rep 85-90%

12 min: 10 reps 50%

14 min: 2 rep 85-90%

S2: Sport – BS +21,15,9 ttb,pu (Time)

30 front squats

—–Then—–

21 – 15 – 9

toes to bar

push ups

Rx+: 185/115

Rx: 135/95

SP: 95/65

6 WK: 45 front squats empy bar

L1: L1 – 13 EMOM backext,splitsq,plank (AMRAP – Reps)

13 min EMOM (4 rounds)

1 min: 15 back extensions on GHD

2 min: 20 Split squats

3 min: 50 side plank 25 each side

—–Then rest 1 min—–

400m run

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 cal Row

10 KB side lunge 35/26

10 push ups

10 up downs

RX: As written

SP: 26/18

AUX – ankles (No Measure)

3 min sit on ankles

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