Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Bench Press (2)
15 min EMOM Bench Press
Focus:Pinch shoulder blades before you lay down.
0-4 Warm up
4 min: 20 reps 40%
6 min: 2 rep 85%
8 min: 15 reps 40%
10 min: 2 rep 85-90%
12 min: 10 reps 50%
14 min: 2 rep 85-90%
S2: 12 min AMRAP 5 OHS 5 Wallball burpees 20/14 (No squat. video) 5 stair runs RX+: 135/95 RX: 95/65 SP: 75/45 14/10 https://www.youtube.com/watch?v=ioZzz1a4PX4 (AMRAP – Rounds and Reps)
12 min AMRAP
5 OHS
5 Wallball burpees 20/14 (No squat. video)
25 OH lunges 45/25
RX+: 135/95
RX: 95/65
SP: 75/45 14/10
https://www.youtube.com/watch?v=ioZzz1a4PX4
LIFE
L1: L1-17 EMOM (No Measure)
16 min EMOM
1 min: 80 flutter kicks
2 min: 12/8 assault bike
3 min: 12 push ups
15-17 min: 15 reps each leg each position Gluten Free. 3 positions
– dog peeing on fire hydrant
– poke leg back straight back
– create hook in leg and move upward.
6 week Challenge: 50, 8, 12
L2: Life – 16 minAMRAP lunge,wb,vup,manmake (Time)
16 min AMRAP
20 jumping lunges
15 wall balls 14/10
10 v ups
5 man makers 20/10
AUX: AUX-grip + hips (No Measure)
2 min plate pinch walk
2 min Each side banded hip stretch
Kids Strength/Skill
K1: Box Squat (Box Squat 5×5)
Box Squat 5×5
Keep tension all the way down and up
Kids WOD
K2: Metcon (No Measure)
EMOM (3 rounds):
Use heavy weights- “Form first!”
Min 1: 3 Power cleans
Min 2: 6 Floor Press with dumbbells
Min 3: 6 KB Goblet Squats