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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

Shoulder Press (3×3 with hold)

13 min EMOM

Min 0-2: Warm Up

MIn 2: 10 reps @ 50%

Min 4: 8 reps @ 65%

Min 6: 4 reps @ 65%, hold at 10 sec at top after EACH REP

Min 8: 3 reps @ 70% 10 sec hold at top after EACH REP

Min 10: 3 at 75% with 10 second hold at top after EACH REP

Min 12: 3 at 80% with 10 second hold at top after EACH REP

S2: 3rds+power clean+max DU (Time)

3 rounds for time

15 power cleans 115/75

20 DB step ups 24/20″ 30/15lbs

400 m run hugging med ball 20/14

—–Then Rest 1 min—–

60 sec max double unders

*Every Double under will subtract 1 second from your total time. Do DU’s once NOT 3 TIMES

RX+: 135/95 40/20

RX: as written

SP: 95/65, 20/10

LIFE

L1: Life- EMOM 15 glute & abs (No Measure)

15 min EMOM

Min 1: 20m banded side step

Min 2: 30 Med ball russian twist 14/10

Min 3: 80 high knees

6 week challenge: 10/4lbs, 50 high knees

L2: Life- 4rds run burp step press (Time)

4 rounds

400m run or row

15 burpees

30 DB OH box step ups 20/16 15/5lbs

45 DB shoulder press 15/5lbs

60 bicyles crunches

23 min cap

Aux WOD

AUX: Standing Straddle (No Measure)

Standing Straddle, hold for 2 minutes in the middle, hold for 1 additional minute each side

Kids Warm Up Game

K1: Warm-up (No Measure)

Partner T jumps

Kids Strength/Skill

K2: Pull ups (3 x 5)

Pull ups/rings rows – 2 stations, use progression

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

AMRAP (10 min)

1 shuttle run

5 pull ups ( or attempts)

10 Sit ups

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