Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Squat Snatch
16 min EMOM
1 RM Squat Snatch
*Focus: PERFECT set up each rep. No linking. Singles only.
0-4 Min: Warm up
Min 4: 3 reps 60%-70%
Min 6: 3 reps 70%-75%
Min 8: 3 reps 75%-80%
Min 10: 2 reps 80%-85%
Min 12: 2 reps 85% – 90%
Min 14: 1 RM Squat Snatch
S2: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
6 Shoulder to Overhead
9 Sit-Ups
12 Push Ups
200m Run
Rx+: 135/95
Rx: 95/65
Sp: Less Than or Equal to 75/55
LIFE
L1: Metcon (No Measure)
:20 Work/:10 Rest (6 times through the whole thing)
Empty Barbell Push Press
Jumping Lunges
Burpees
Empty Barbell Bent Over Rows
Flutter Kicks (4 Count)
L2: Metcon (Time)
For Time
30-21-18-15-12-9
Cal, Assault Bike
Air Squat
KB Swing 35/26
*18 Min Time Cap
Wine and WOD
W1: Wine and WOD (No Measure)
Warm up
2 rounds
400 run while partner rows or bikes
Then
6 min AMRAP
10 Lunges
10 Sit ups
10 single leg glute bridge
3 down dog to up dog
Workout #1
10 min AMRAP
20 Jane Fondas
20 ball slams
10 man makers one DB
100 Mountain climbers
* Partner holds planks. When partner can’t hold plank anymore you switch.
Workout #2
6 min AMRAP – SLED PUSH
Teams of 4-6
Other teammates hold a wall sit
Workout #3
Lift cup to mouth and drink wine.