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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

snatch + general (No Measure)

400 run

2 rounds

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 Lunge + twist

SPORT

S1: Snatch (8 min EMOM)

13 min EMOM

Min 0-5 warm up/ technique

Every minute for 8 minutes hit 1 snatch (Power or squat)

For the first 2 minutes you have a chance to change the weight on the 3rd minute you must keep that weight for the rest of the workout

Score = total weight successfully lifted (successful lifts X weight)

S2: Sport – ass+Dlhold (Time)

3 rounds

25/18 Cal assault

1 min deadlift hold

2 min Rest

RX+: 315/205

RX: 255/175

SP: 185/105
The bike should be a full sprint

LIFE

L1: L1 – 14 min EMOM (No Measure)

15 min EMOM

Min 1: 12 full squat into a Box jump

Min 2: 50 weighted arm circles 5/2.5lbs

Min 3: 25 up downs

6 week challenge 2.0: Squat + step up, 14 up downs

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

300 row or 200 run

30 skier line jumps

20 Jane Fonda’s

20 KB swings 35/26

6 week Challenge: 20,15,15

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min role IT bands.

Warm-up

Kids Warm Up

K1: Coaches Choice (No Measure)

Kids Strength/Skill

Dumbbell Push Press 5×8

K2: Push Press

Kids WOD

K3: Metcon (AMRAP – Rounds)

Twins”

AMRAP 3:

1 Shuttle Run in gym (down and back)

2 Box Jumps

3 DB Thrusters

Rest 2 Min:

AMRAP 3:

1 DB Thruster

2 Box Jumps

3 shuttle runs in gym