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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1-snatch 10 min emom (Weight)

16 min EMOM

Min 0-6: warm up/technique

Every min for 10 minutes

1-3 squat snatch at 80%

S2: Sport – Masters reg #3 (AMRAP – Rounds and Reps)

15 min AMRAP

55 double unders

15 chest to bar pull ups

5 hang power cleans 155/105

RX+: As written

RX: chin over pull ups 135/85

SP: 95/65 2x’s ring rows

3x’s single unders to mod

L1: L1- 16 min emom (No Measure)

16 min EMOM

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 15 Russian sit ups with DB 20/10lbs

Min 4: 26 curtsy lunges

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: DB Snatch

Hold 30 sec plank after each round

Kids WOD

K3: Metcon (Time)

For time

50 Wall Balls

40 Sit Ups

30 Floor Press

20 Burpees

10 Cal Row

* If completed with 10 minor more left in class, repeat

Wine and WOD (No Measure)

Warm up

400 run while partner rows or bikes then switch

Coaches choice

Workout #1

5 min AMRAP – SLED PUSH

Teams of 4-6

Workout #2

10 min AMRAP

20 Jane Fondas

10 ball slams

5 man makers one DB

50 Mountain climbers

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

Workout #3

Lift cup to mouth and drink wine.