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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Farmer’s Carry (20m)

16 min EMOM (4 rounds)

Min 0-3 min Warm up

Min 1: 20m farmers carry (heavy)

Min 2: 15 v ups

Min 3: 12 back or side lunges on sliders

Warm up -Lower Body/Hip (No Measure)

400m run or row

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

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

S2: Sport-12minAMRAP+rest (AMRAP – Rounds and Reps)

12 Min AMRAP

10 DB Strict Press 30/15

20 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

Rest 1 minutes between rounds

Rx+: 40/20, 165/110

Rx: As Written

Sp: 20/10, 115/80

L1 – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: arm only assault bike 8/6

Min 4: 200m run

6 week challenge: sub shorter 100m run or walk if needed.

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

9 Min AMRAP x 2

400m Run

20 Deadlifts DB 30/20

10 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

RX: as written

SP:75/45

6 Week Challenge

9 Min AMRAP x 2

200m Run

15 Deadlifts 45/35

5 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

AUX: AUX-shoulder external rotation (No Measure)

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

Kids Warm Up Game

K1: Coaches Choice (No Measure)

K2: Deadlift

Kids WOD

K3: Metcon (3 Rounds for reps)

1 Minute Stations:

1 minute jump ropes

1 minute KB deadlift

1 minute sit ups

1 minute rest

x 3 rounds

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