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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Squat Snatch (PS+SS+SC+SCT)

Barbell Insanity Complex

Power snatch + Squat Snatch + Squat clean + Squat clean thruster

PS+SS+SC+SCT

Focus: Quick mental shift between the various lifts

16 min EMOM

Min 0-6: warm up

Min 6: 4 reps of the complex

Min 8: 3 reps

Min 10: 2 reps

Min 12: 2 reps

Min 14: 1 reps

Doesn’t have to be touch and go.

snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

L1: L1 – 16 min EMOM (No Measure)

16 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

RX: as written

SP: 18/10lbs

Min 16-18 max V ups

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10

16 PVC OHS

300m row

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

10 v ups

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Pull Ups

Skill- Pull ups or ring rows

-6 minutes of kipping drills

-8 minute EMOM:

ODD- 5 banded strict pull ups

EVEN- 10 ring rows

*Young kids do jumping pull ups to low bar

Kids WOD

K3: Metcon (Time)

Bodyweight Chipper for time

-50 air squats

-40 ab mat sit ups

-30 alternating walking lunges

-20 push ups

-10 pull ups

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