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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1: S1 – snatch max (Weight)

16 min EMOM

Min 0-4: snatch technique (Group lead by coach)

Min 4-10: work up to a max for the day (don’t sandbag your max)

Min 10: 1 attempt at 90% of what you hit

Min 12: 1 attempt at 100% of what you hit

Min 14: 1 attempt at 110% of what you hit —-BE SAFE—-

If you miss you owe a 15/10 cal assault sprint immediately following your missed attempt.

Score = what you hit from min 4-12. Write in notes other lifts.

S2: Sport – (Time)

3 rounds

2 Squat Cleans 205/125

4 strict pull ups

6 push ups

—-rest 2 minutes—-

50 Air Squats

25 Push Jerks 135/95

50 Air Squats

Rx+:as written (Sub HSPU if needed)

Rx: 155/95, 95/65 8 kipping pull ups 18 push ups

SP: 95/65, 65/45 16 ring rows 12 push ups

6 week challenge:

4 rounds

5 power cleans,

5 ring rows

5 knee push ups

—rest 2 min—

25 Air Squats

25 Push press empty bar

25 Air Squats

L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

6 week: 30 bicycles 15 squats SP weight.

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/16

6 week Challenge:

IN TEAM of 2—– 5 Rounds for Time. 1 person works one rests

12/7 Cal Assault Bike

30 KBS, 18/10-5lbs

15 Burpee Box Step Ups 20/16

20 min cap

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

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