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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: S1 – DB Lunge (Weight)

16 min EMOM

Min 0-2: warm up

Min 2: 8 DB step ups

Min 4: 8 DB step ups

Min 6: 8 DB step ups

Min 8: 8 DB step ups

Min 10: 8 DB step ups

Min 12: 8 DB step ups

Min 14: 8 DB step ups

Between sets do 5-10 v ups

S2: Sport – run,DU,Heavy russian rest (Time)

10 Rounds

200m Run or row

20 Double Unders

7 Russian KB Swings

Rx+: 100 (DB)/70

Rx: 70/53

Sp: 44/26, double tap

Swings should be heavy

L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10lbs

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

200m run or row

RX:as written

SP: 15/5lbs

6 week: 3 rounds

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

Kids Strength/Skill

K1: Toes-To-Bar

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 stair Runs

12 Deadlifts

50 Jump Ropes

5 burpees

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