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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1: Shoulder Press (5 reps)

16 min EMOM

Min 0-4: warm up/technique

Min 4: 20 reps light

Min 6: 5 reps 75%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

Between sets do 10 single DB bent over row..

S2: Sport – burp/PC reverse (Time)

3 rounds for time

10 burpees

2 power clean 175/105

—-Rest 2 minutes—-

3 rounds

2 burpees

10 power cleans 115/75

RX+: 215/125, 135/95

RX: As written

SP: 135/85, 95/55

Score= total time

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 24 goblet squat 26/18lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 18/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156785804895207/?type=2&theater

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

6 week: SP weight. skip the round of 40

20 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Warm-up (No Measure)

Row-ling 3 rounds- Burpee for every meter over or under 100 (stop as close to 100 as you can)

Kids Strength/Skill

K2: Death by Push Ups

Death by Push ups start with 5 RX add 2 each min,

RX + add 5 each time, 10 min cap

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

Team follow the leader: 10 Minute AMRAP

3 Rope pulls from seated position RX+ 1 Rope Climb

10 Ab Mat Sit-ups

10 Box Jumps

10 Wall Balls