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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: S1- snatch sprints (Weight)


16 min EMOM

Min 0-8: technique

Min 8:

3 rounds

2 power snatch

2 Squat clean Thruster

200m row

Score = weight. Don’t dog the row.

S2: Sport – power clean burpee (AMRAP – Rounds and Reps)

death by:

3 Power Clean


each minute add one rep of either movement.

score is number of rounds completed plus reps of partial.


RX: 115/75

SP: 75/35

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 60 bicycle crunches

RX: as written

SP: 26/10lbs

L2: Life – 18minAMRAP,row,mtncl,hiptap,hipout,kbs (AMRAP – Rounds and Reps)

18 min AMRAP

200m run or row

18 mountain climbers

12 hip taps

6 hip outs

15 KBS 26/10lbs

RX: 35/26lbs

SP: as written

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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