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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Squat Snatch

16 min EMOM

1 RM Squat Snatch

*Focus: PERFECT set up each rep. No linking. Singles only.

0-4 Min: Warm up

Min 4: 3 reps 60%-70%

Min 6: 3 reps 70%-75%

Min 8: 3 reps 75%-80%

Min 10: 2 reps 80%-85%

Min 12: 2 reps 85% – 90%

Min 14: 1 RM Squat Snatch

S2: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

6 Shoulder to Overhead

9 Sit-Ups

12 Push Ups

200m Run

Rx+: 135/95

Rx: 95/65

Sp: Less Than or Equal to 75/55

LIFE

L1: Metcon (No Measure)

:20 Work/:10 Rest (6 times through the whole thing)

Empty Barbell Push Press

Jumping Lunges

Burpees

Empty Barbell Bent Over Rows

Flutter Kicks (4 Count)

L2: Metcon (Time)

For Time

30-21-18-15-12-9

Cal, Assault Bike

Air Squat

KB Swing 35/26

*18 Min Time Cap

Wine and WOD

W1: Wine and WOD (No Measure)

Warm up

2 rounds

400 run while partner rows or bikes

Then

6 min AMRAP

10 Lunges

10 Sit ups

10 single leg glute bridge

3 down dog to up dog

Workout #1

10 min AMRAP

20 Jane Fondas

20 ball slams

10 man makers one DB

100 Mountain climbers

* Partner holds planks. When partner can’t hold plank anymore you switch.

Workout #2

6 min AMRAP – SLED PUSH

Teams of 4-6

Other teammates hold a wall sit

Workout #3

Lift cup to mouth and drink wine.