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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: S1 – Snatch 1-5 reps (Weight)

16 min EMOM

Min 0-4 technique

Min 4: 10 reps

Min 6: 2-5 reps

Min 8:2-5 reps

Min 10:2-5 reps

Min 12: 1-5 reps

Min 14: 1-5 reps

Either establish a 1 rep or a 5 rep max. Between sets do 10 single arm RDL with DB

Snatch drills

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

S2: Sport-50/30×3 (Time)

50 WB 20/14

30 pull up

50 KB swing 44/26

30 push ups

50 DU

5 rope climbs

RX+: 53/35 Chest to bar

R:X as written

SP: 14/6, 35/18, Banded strict pull up

L1: L1-17 EMOM (No Measure)

17 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 1 min row 80 strokes per minute arms only.

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m row

2nd round would be

20 of each + 200m row

3rd round

30 of each + 300m row

etc…

score = rounds + reps and meters of last round that was not completed

6 week challenge

15 min cap

15/5lbs DB

10/4lbs wallball

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)

Kids Strength/Skill

K2: Metcon (No Measure)

Roving Plank Obstacle Course: All the obstacles need to be high enough so the kids can go under them in a plank position.

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 cal on bike

7 Push Ups

10 KB Swings

14 walking lunges