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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Bro day superset (No Measure)

Min 0-4: warm up

Min 4: 20 BB skull crushers+20 DB bicep curl

Min 5-6: REST

Min 7: 20 BB skull crushers+20 DB bicep curl

Min 8-9: REST

Min 10: 20 BB skull crushers+20 DB bicep curl

Min 11: REST

Min 12-16

3 rounds

15 reverse grip bb curls

15 banded tricep extensions

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S2: Sport- 12min 3x4min (AMRAP – Reps)

12 min running clock:

Start:

500m row

AMRAP doubleunders

at 4:00,

4 min AMRAP

5 burpees

10 DL

5 Shoulder to OH (STOH)

at 8:00,

4 min AMRAP

10 power cleans

5 V-ups

RX+ 135/95

Rx: 95/65

SP: 75/45

L1 – 15 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 20 Weighted DB Lunges 30/20

Min 3: 20 DB hang clean and press 30/20

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

L2: 20 min AMRAP (AMRAP – Rounds and Reps)

20 min AMRAP

3 sit ups

3 hip touches (each side)

3 plate jumps

3 cal assault

6 sit ups

6 hip touches etc…..

every 4 minutes stop and run 400m.

Progress by 3 reps for 20 min

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodge ball

Kids Strength/Skill

K2: Power Clean (Power Cleans)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 donkey kicks

5 power cleans

10 burpees over the bar

100m run

Rx+ bar facing burpees

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