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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1 – short 15 min Front squat (Weight)

15 min to establish a max Front Squat

New athletes do 5×8 front squats at a moderate load.

Kids WOD

K1: Metcon (AMRAP – Reps)

2 Min Team of 2 Mini WOD’s (Total Reps)

2 Min Cal Row

1 min Rest

2 Min Stair Runs

1 min Rest

2 Min KB or Barbell Deadlifts (light wt)

1 min Rest

2 Min Cal Ski erg

1 min Rest

*One person works at a time, switch as often as you want.

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

12 min running clock:


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: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

6 Week Challenge

Min 1: 1x10m banded side step

Min 2: 1x20m lunges

Min 3: 2x 20m side shuffle

Min 4: 3 x 20m shuttle sprint

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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