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Project Rise Fitness Denver – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1 – snatch DL + snatch (Weight)

16 min EMOM Snatch DL + Snatch

Focus: Pull bar like you would snatch not like you would DL + snatch

0-6 min Technique

Min 6: 5+2 70%

Min 7:5-10 TTB

Min 8: 3+1 80%

Min 9:5-10 TTB

Min 10: 3+1 85%

Min 11:5-10 TTB

Min 12: 2+1 90%+

Min 13:5-10 TTB

Min 14: 2+1 90%+

% based on max snatch

Snatch part 2 video

https://www.youtube.com/watch?v=dQ6NdDfxnCE

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156785804895207/?type=2&theater

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

RX: as written

SP: 14/10

Sport – The Macro (Time)

HAPPY BIRTHDAY COACH LEXI

This workout is in honor of her macros. All of them…

150 box air squats at 90 deg (protein)

2.10/1.2 miles on assault bike (210 carbs)

58 power cleans 135/95 (fat)

RX+: 165/105

RX: as written

SP: 95/45lbs 1/.6 mile bike

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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