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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1: Squat Snatch (1+1+1)

16 min EMOM

Squat Snatch + Hang squat Snatch + OHS

Min 0-6: technique/warm up

Min 6: 1+1+1 x’s 3

Min 8: 1+1+1 x’s 2

Min 10: 1+1+1 x’s 2

Min 12: 1+1+1

Min 14: 1+1+1

Between sets do 10 PVC snatch balance

Work up to something semi challenging (not max) The OHS will dictate most of your weights you use.

S2: Sport 50-40-30-20-10 (Time)

50/30 Cal assault

40 Deadlifts 225/135lbs

30 Ring dips

20 DB lunges 70/40lbs

10 Power Cleans

Rest 2 miutes then Repeat with half the reps so (25/15-20-15-10-5 reps)

RX+: as written

RX: 165/105 50/30

SP: 125/75 Push ups 40/20lbs

6 week: 75/35lbs 30/20lbs

*Send most seasoned athletes first

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 20 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

6 week challenge: 10/8 bike, 10 up down

L2: LIFE- 4-4min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 4 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run

RX: as written

SP: 15/5lbs

6 week: SP weight

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: AUX – TTB + shoulders (No Measure)

4 min EMOM 5-12 TTB

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)

Kids Warm Up Game

K1: Warm-up (No Measure)

Agility Ladder

Kids Strength/Skill

K2: Back Squat (Back Squats 5 x5 RX+ work up to last set heavy x)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min 20 jump ropes 20 box jump overs 20m walking lunges Rx+ Double unders/attempts, 24/20″ box

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