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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1: Snatch (1RM)

16 min EMOM

Focus: Slow first pull

0-4 min Warm up

4 min: 3 Power snatch 65%

5 min: 3 thrusters 65%

6 min: 2 Power Snatch 70%

7 min: 2 Thrusters 70%

8 min: 2 Power Snatch 75%

9 min: 2 Thrusters 75%

10 min: 2 Power snatch 80%

11 min: 2 Power Snatch 80%

12 min: 1 Power snatch 85%

13 min: 1 Thruster 85%

14 min: Max Power snatch

15 min: thruster that same weight

both %’s are based on Power snatch

S2: Sport – updwn,pu,renegade,row (AMRAP – Rounds and Reps)

10 DB up downs

10 Push ups

10 Renegade rows

300m row

1 min on 1 min off

2 min on 1 min off

3 min on 1 min off

4 min on1 min off

Start where you left off after each round. Score = rounds + reps

RX+:50/30

RX:40/20

SP: 30/15

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5 stair runs

Min 2: 25 back ext on GHD

Min 3: 20 med ball sit ups 20/14lbs

Min 4: 8 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 6 clock jumps

L2: Life – 800 run chipper 800 run (Time)

800m run

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run

6 week challenge: 10/5lbs, 600m run or row

22 min Cap

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Deadlift (5 x 5)

Use progression page 42

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

150 m row/run

5 DL

25 Jump rope

3 burpees