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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Snatch technique (No Measure)

15 min technique day

-Good day for LIFE to try SPORT

Min 0-5: Power position to power snatch. Working on getting lower and lower until reaching a full squat snatch.

Min 6-10: Pull back drill. Keep bar 2-3 inches off thigh

Min 11-15: Below Knee full snatch

Coach lead each segment then break off to practice.

Pull back drill

https://www.youtube.com/watch?v=8VJQnsTpY7k&t=10s

General snatch technique

https://www.youtube.com/watch?v=L6SjuAOjMEk&t=124s

https://www.youtube.com/watch?v=gOEVmzKUhQ0&t=4s

https://www.youtube.com/watch?v=WOonpO98TdQ
For those that are too good for this you can spend 15 min to work up to a max Power snatch

S2: Sport – Death by TTB PC,air squat (Time)

Death by (Start at written reps)

Min 1: 7 Toe to bar

Min 2: 14 Air squat (add 2 reps each time)

Min 3: 4 Power clean 165/105

RX+: 205/125

RX: as written

SP: 115/65

6 week: 65/35lbs

L1: L1 – crunch,squat,deadbug,KBS (No Measure)

16 min EMOM

Min 1: 15 squat + 2 knee lifts between reps

Min 2: 50 crunches (Feet straight in air hand touch toes)

Min 3: 60 sec deadbug

Min 4: 25 kettlebell swings 35/26lbs

RX: hug a med ball during squats 20/14lbs

SP: 26/10lbs

JUST MOVE:SP weight 10, 20, :30 sec, 12reps

L2: Life – 18 min AMRAP shoulders…. (AMRAP – Rounds and Reps)

18 min AMRAP

100 plate arm circles 5/2.5lbs

20 curtsy lunges

100 beaded single jump ropes

20 med ball bear hug squats 20/14lbs

GOAL 3-4 rounds

RX: as written

SP: 14/10

AUX: AUX – Flutter Hip Taps (No Measure)

Every 1:30 for 4 rounds:

20 Flutter Kicks + 20 Hip Taps

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