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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: High Hang Snatch (1×1+1)

High Hang Snatch + Hang Snatch (above knees)

0-6: warm up [3 rounds w/ empty barbell: 5 snatch presses + 5 snatch balance + 5 OHS] work up to about 50-60%

then, at minute 6:

min 6: 2x 1+1 55-60%

min 8: 2x 1+1 @ 65%

min 10: 2×1+1 @ 70%

min 12: 2×1+1 @ 75%

min 14: 1+1 @ 80-85%

min 16: 1+1 @ 85-90%

1RM based off of snatch

S2: Sport – shoulder stress, DU,s2oh,hshold (Time)

3 rounds for time

30 shoulder to overhead 95/65

100 double unders

If you break either of the movements you have to do a :30 HS hold

RX+: as written

RX: 75/45 belly facing hold

SP: 55/35 plank hold

If you don’thave double unders do 300 single unders. Same rules apply.

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

1 min: 50 OH DB circles 10/5

2 min: 60 clock jumps (60 total jumps, 9,6,3,12 o clock)

3 min: 20 Med ball russian twist + press 20/14lbs

4 min: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

6 week:Sp weight

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

15 Box Step Ups 20/16″

15 Burpees

15 Thruster with PVC

15 Calorie Assault Bike/Row

400m run

6 week: 4 rounds

25 min cap

Kids Warm Up Game

K1: Warm-up (No Measure)

Shuttle Run x’s 2

10M Bear Crawl

10M Backwards Walking Lunges

10M Side Shuffle (Both directions

Kids Strength/Skill

K2: Deadlift (Increase wt each time perfect form)

Kids WOD

K3: Metcon (Time)

2 Rounds

5 Deadlift

10 ball slams

15 push ups Rx+ man/woman makers

20 mountain climbers

25 jumping squats

High-Hang Snatch