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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

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

S2: Sport – 14 min EMOM run, thruster (Weight)

14 min EMOM

Odd: 200m run

Even: 8 thrusters

Score = weight used

Recommendations:

RX+: 115/75

RX: 95/65

SP: 65/35

*Use the first 2 rounds (4 minutes) to establish the weight you will use. After the 4 minute no changing weights.

L1: L1 – 16 min hiptaps,thruster,sit up (No Measure)

16 min EMOM

Min 1: 25 DB thrusters 20/10lbs

Min 2: 20 sit ups

Min 3: 50 hip taps (in push up position)

Min 4: 200m run

RX: as written

SP: 15/5lbs

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with bed ball

200m run

RX 20/14

SP 14/10

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

Kids Strength/Skill

K1: Sled Pushes

8 Trips, add weight each time, teens on one side 10- under on other side

Kids WOD

K2: Metcon (Time)

Partner WOD for Time

4 rounds (each partner completes each movement and switch is one round)

20 meter Sled Push

10 Deadlifts

10 Push ups

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