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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 – Glutes (No Measure)

4 min EMOM

20 back stepping lunges

4 min EMOM

5 explosive DB jumping squats. Must be reactive (no pause)

4 min EMOM

20 banded goblet half squats choose weight

4 min EMOM

20m banded side step (hips in please

S2: Sport – longer chipper rope run etc (Time)

6 rounds

200m run

1 rope climb

10 DB thrusters 30/20lbs

10 box step ups 24/20″

10 pull ups

8 DB squat cleans

RX+: 40/30lbs, 2 rope climbs, sub 3 muscle ups

RX: 1 rope climb, 30/20lbs

SP: 6 jumping rope pull ups, 20/10lbs, ring rows if needed

20 min cap

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 60 Dumbbell Uppercut Punches 20/10

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 18/12 Cal Row

Min 4: :45 90 deg shoulder DB hold

RX: as written

SP: 10/5lbs, 12/8 cal

6 WK: same as SP

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

10 Box Step Ups 20/16″

10 Burpees

10 Thruster with PVC

20 banded side leg lifts (standing band at ankles lift leg out to side)

400m run

6 week: 4 rounds

22 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Strength/Skill

K1: 400m Run (Time)

Max Effort 400m Run
Best time of 3

Kids WOD

K2: Metcon (AMRAP – Reps)

Mixed Tabata: 4 Rounds of each of the following movements in rotation

Air Squats

Push ups

Box jumps

10 meter Side shuffle (down and back =1 rep)