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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Hang Snatch (1 RM)

16 min EMOM hang snatch

Focus: Bar contacting hips on every rep

Min 0-6 technique

Min 6: 5 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Must be squat to go up in weight.

—-Beginners do 5-10 reps at lighter weight each round—

S2: Sport – shoulders + others (AMRAP – Rounds and Reps)

7 min AMRAP

5 burpees

5 shoulder to overhead

10 TTB

RX+:165/115

RX: 135/95

SP: 95/55

sub hanging knee tuck

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

6 week: SP weight

L2: Life – 10 rounds burp, g2OH, core (Time)

10 Rounds

5 Burpees

10 Ground 2 Overhead w/Plate 25/15lbs

200m run or row

6 week challenge (new challengers only)

6 rounds

5 Burpees

10 Ground 2 Overhead w/Plate 15/10lbs

200m run

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

Kids Strength/Skill

K1: Pull-ups

Kids WOD

K2: Metcon (Time)

Build a Fort + Movements

Temas of 3 or 4

Transfer Built Fort to other end of the gym

100 Burpees, Popcorn style (1 at a time)

Transfer Built Fort to other end of the gym

100 Sit Ups

Transfer Built Fort to other end of the gym

100 Squats

Transfer Built Fort to other end of the gym

100 Jump Ropes

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