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Project Rise Fitness Stapleton, Project Rise Fitness Denver – 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: Front Squat (1RM)

20 min EMOM

Min 0-2: banded Glute warm up

Min 2-5: warm up

Min 5: 10 @ 65%

Min 7: 10 @ 70%

Min 9: 5 @ 75%

Min 11: 3 @ 85%

Min 13: 1 @ 90%

Min 15: 1 @ 95%

Min 17: 1 @ 100%

Min 19: 1 @ 100%+

S2: SPORT- run shouldOH (Time)

For Time:

15 shoulder to overhead (65/35)

600m run

12 shoulder to overhead (95/65)

400m run

9 shoulder to overhead (115/95)

200m run

6 shoulder to overhead (135/105)

200m run

3 shoulder to overhead (145/115)

18 min cap*

Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.

L1: L1 – ass,highknee,kbs,twist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 80 high knees

min 3: 25 KB swings

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

L2: Life – WB,row,slam (Time)

40-30-20

Split stance WB

ring rows

ball slam 20/10lbs

Between rounds 1 min double OH DB hold 30/15lbs

RX: as written

SP: 14/6lbs, 20/10lbs

15 min cap

AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

Kids Warm Up Game

K1: Warm-up (No Measure)

50 Jumping Jacks

10M Inchworms

5 Air Squats

10M Karaoke (Both directions)

5 Air Squats

10M Duck walk

5 Air Squats

Kids Strength/Skill

K2: Bench Press (RX+ Work up to heavy last set of 2 reps)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

7 Min. AMRAP

10M Walking Lunges RX+ with wts

100 M Row RX+ 200 Row

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