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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 pass throughs

10 Lunge + twist

abs: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

S1: Split Snatch (1 rm)

16 min EMOM

If you are new to snatches stay with a power snatch

Min 0-6: technique

Min 6: 5 reps

Min 8: 4 reps

Min 10: 3 reps

Min 12: 2 reps

Min 14: 1 rep

Between sets do 5-10 snatch balance with empty bar.

S2: Sport – BJ,PC sprint (Time)

8 rounds

10 box jumps or step ups 24/20″

5 power snatch 95/65lbs

every 4 rounds run 400m (run twice total)

RX+: 135/95

RX: as written

SP: 65/35lbs

L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

L2: LIfe – lunge,plateturn,hipout,flutter,g2oh (Time)

1000m Row

4 rounds

30 lunges

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15lbs

10 hip outs

80 flutter kicks

20 G2OH 25/15lbs

RX: as written

SP: 15/10lbs

22 min cap

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min roll glutes to help IT bands.

Kids Warm Up Game

K1: Warm-up (No Measure)

Squat Potato – Kids form a circle, have one dodgeball (or any object of your choosing) out, this is the “ hot potato” The leader starts with ball, performs a single squat before passing it to another kid and performs a squat, this continues while music is playing. Whenever the music stops, whoever is holding the ball must do 5 reps of a movement

Kids Strength/Skill

K1: Pull-ups

start with tabata hollow hold/superman to learn tight body position and then proceed with pull up progression

Kids WOD

K3: K1 10-1 (Time)


DB Front Squats

Push ups

Rx+ Jumping Front Squats

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