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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: Clean (1+1+10)

Clean Complex

1+1+10 (hang squat clean+hang power clean + Deadlift) Must be Unbroken Grip test

16 min EMOM

Min 0-6 instructions

Min 6: 2 reps

Min 8: 1 rep

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max for the day

S2: Sport – Colin’s B day (Time)

800m run

3 rounds

10 Strict press

10 Front Squats

10 Snatches

RX+:115/75lbs

RX: 95/55lbs

SP: 75/35lbs

6 Week Challenge: Empty Bar

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

6 Week Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down) USE A POLE TO STAY UPRIGHT

L2: Life – hiptap,KBS,squat,lunge,rus sit sit up (Time)

5 rounds

30 hip taps

30 KB swings 26/18lbs

20 jumping squats

20 jumping lunges

10 russian sit ups 35/26lbs

10 sit ups

RX: as written

SP: 18/10lbs

25 min Cap

6 Week Challenge (New Challengers only)

2 rounds

30 hip taps

30 KB swings 18lbs men/ 10lbs women

20 Air squats

20 lunges

10 russian sit ups 10lbs men/ 5lbs women

:30 plank

AUX: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Warm Up Game

K1: Dodgeball (No Measure)

Dodgeball

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

3 Min Amrap

5 push ups

10 lunges

rest a min

3 Min Amrap

3 Hang Cleans

5 burpees

Kids Strength/Skill

K3: Push Press

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