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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Olympic swimmer/runner (No Measure)

400m run or 2 minutes of this dance https://vimeo.com/45784191

2 rounds

15 bent over arm slaps (Like Phelps)

20 flutter kicks

10 donkey kicks

10 jumping squats

10 calf pedals

Followed by splashing water on your face and kissing your necklace (optional)

S1: S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – 20,15,10,5 light BB (Time)

20,15,10,5 reps always row 500

Front squats 95/65

Shoulder to overhead 95/65

500M row

RX+ 135/95

RX as written

SP 75/45

L1: L1 – Glute Heaven (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 60 banded pulsing (small movements) jane fondas

MIn 2: 30 banded half squat + jump (keep legs out at top of jump)

Min 3: 20 KB Thrusters (10 Each Arm) 26/18lbs

Min 4: 40 Lateral Side to Side Lunges

RX:as written

SP: 18/10lbs

6 week: SP weight, 40,20,15,30 reps

L2: Life – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

10 push ups

15 DB snatch

20 DB squats (one DB in goblet position)

400m run

RX: 30/20lbs

SP: 20/10lbs

6 week challenge

3 rounds

20 DB snatch 20/10-5lbs

10 push ups

20 DB squats (one DB in goblet position)

400m run or row

AUX: aux – row (No Measure)

1500m row at 70%

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Handstand Push-ups

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

100 M Run

10 Box Jumps

5 Push ups

1 Walk Walk

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