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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: Pause DL+2-Pos Squat Clean (1rm)

16 min EMOM

Pause below knee (2 sec) above knee (2 sec) then squat clean.

Min 0-6: technique warm up

Min 6: 3 reps

Min 8: 2 reps

Min 10: 2 reps

Min 12: 2 reps

Min 14: 1 rep

Between sets do 5 tall box jumps

Work up to something heavy for the day.

S2: Sport – DL,run (Time)

2 rounds for time:

20 GHD sit ups

20 deadlifts (225/155)

400m run

rest 2 minutes

Rx+: as written

Rx: 155/105

SP: 95/65

L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 40 Front Delt raise 15/10lbs

Min 4: 60 skier jumps Move quickly cover some distance

Hamstring Curl Demo:

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

AUX: AUX – forearm (No Measure)

2 min flipped hands forearm stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

400m skill run (around field) – Stop every 25m to do a movement ( lunges, jumping jacks, etc.)

K3: K3-7-14-16 Kids WOD (Time)

3 Rounds of:

17 DB hang power cleans

10 box jump overs

17 push press

Rx+ Burpee box jump overs

Kids Strength/Skill

K2: Metcon (Weight)

Sled Pushes/Farmers Carry!

Can do relay style for a set amount of time or 4 rounds of each movement. Have kids push sled down 20m and walk back with KB’s as farmer carry. Score is KB Wt

Kids WOD

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