Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs w/ band
10 KB Swings
SPORT
S1: Shoulder Press (2rm)
16 min EMOM
0-2 warm up
2 min: 5 strict press 60%
4 min: 2 strict press 90%
6 min: 2 strict press 90%
8 min: 2 strict press 90%+
10 min 2 strict press 90%+
11 min: 3-8 strict pull ups
12 min: 3-8 strict pull ups
13 min: 3-8 strict pull ups
14 min: 3-8 strict pull ups
15 min 3-8 strict pull ups
S2: Sport – sets of 20 reps (Time)
60 power snatches
60 DB shoulder press
60 back squats
Must be done in sets of 20 reps. Can’t put weight down if under 20 reps. If you do you don’t count those reps.
RX+: 115/75 40/20
RX: 95/65 30/15
SP: 75/45 20/10
LIFE
L1: L1-16 EMOM (No Measure)
16 min EMOM (4 rounds)
1 min: 30 DB punches 10/5
2 min: 30 stick jumps/steps total
3 min: 20 Med ball russian twist
4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)
6 week challenge: 20,20,15,15
L2: LIfe – assault KBS, burp BJ (Time)
3 Rounds for Time
20 Cal Assault Bike
40 KBS, 70/53
15 Burpee Box Step Ups , 24/20.
6 week Challenge: 2 rounds
AUX: AUX – ankles (No Measure)
3 min sit on ankles