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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1 – Ass Sprint, (Weight)

16 min EMOM

Min 0-6: Split Jerk technique

Even: 5 OHS (no rack)

Odd: 15/10 cal sprint assault bike

Score = weight on OHS

Warm up – Upper Scap Sability/Core (No Measure)

800m Run or run

2 Rounds

10 scap pull ups

10 Hollow Rocks

10 toes touches

S2: Sport – Barbell progression (Weight)

Death by (every 2 min you must complete)

6 Deadlift

3 Hang Clean

1 Jerk

RX+: 95/85, (20/10lbs added each time total)

RX: 75/55 (20/10lbs added each time total)

SP: Empty bar (10/5lbs added each time total)

6 WK: stay with empty bar or RX weight do 15 reps of each.

After each 2 minute block you will add weight. You will go until you cannot finish the work in the set 2 minutes. Reps do not increase each round only the weight does.

Score = last weight completed

L1: L1 – ass,highknee,kbs,twist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 30 banded delt raise (band at feet) red/orange

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

L2: Life baseline (Time)

For time

100 Air Squats

100 Sit Ups

75/50 Push Ups

100 ring rows

100/60 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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