Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
snatch + general (No Measure)
400 run
2 rounds
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 Lunge + twist
SPORT
S1: Snatch (8 min EMOM)
13 min EMOM
Min 0-5 warm up/ technique
Every minute for 8 minutes hit 1 snatch (Power or squat)
For the first 2 minutes you have a chance to change the weight on the 3rd minute you must keep that weight for the rest of the workout
Score = total weight successfully lifted (successful lifts X weight)
S2: Sport – ass+Dlhold (Time)
3 rounds
25/18 Cal assault
1 min deadlift hold
2 min Rest
RX+: 315/205
RX: 255/175
SP: 185/105
The bike should be a full sprint
LIFE
L1: L1 – 14 min EMOM (No Measure)
15 min EMOM
Min 1: 12 full squat into a Box jump
Min 2: 50 weighted arm circles 5/2.5lbs
Min 3: 25 up downs
6 week challenge 2.0: Squat + step up, 14 up downs
L2: Life – row,line jump,fonda,KBS (Time)
5 rounds
300 row or 200 run
30 skier line jumps
20 Jane Fonda’s
20 KB swings 35/26
6 week Challenge: 20,15,15
AUX: AUX – grip + IT bands (No Measure)
2 min bar hang
2 min role IT bands.
Warm-up
Kids Warm Up
K1: Coaches Choice (No Measure)
Kids Strength/Skill
Dumbbell Push Press 5×8
K2: Push Press
Kids WOD
K3: Metcon (AMRAP – Rounds)
Twins”
AMRAP 3:
1 Shuttle Run in gym (down and back)
2 Box Jumps
3 DB Thrusters
Rest 2 Min:
AMRAP 3:
1 DB Thruster
2 Box Jumps
3 shuttle runs in gym