Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/DU Skill (No Measure)
5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)
2 Rounds
20 Double Unders
10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)
6 Alternating Plank & Reach
SPORT
S1: Snatch Balance
Every 2 minutes for 16 minutes (6 sets):
0-4 min : Technique work/warm up
Min 4, 6, 8, 10, 12, 14: 1 Snatch balance + 3 Overhead Squats
Focus: catch low in the squat, strong dip and drive to drop under the bar for the snatch balance, maintain stability for the squat
Increase the load over 6 sets
S2: Metcon (Time)
For Time:
800m Run
12 Squat Snatches 135/95
400 m Run
30 KB Swings 53/35
200m Run
20 Box Jump Overs
Rx+: As Written
Rx: 115/80, 53/35
Sp: Less Than or Equal to 95/65, 35/26
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes :
Min 1: 40 Dumbbell Punches 10/5
Min 2: 25 Hugging Squats w/Med Ball 20/14
Min 3: 20 Cal Row
Min 4: 15 Barbell Roll Outs
L2: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
200m Run
20 (10/Leg) Single Leg Deadlifts, 35/26
30 Dumbbell Snatches, 30/20
10 Jumping Pull-Ups
5 V-Ups
CORE
C1: Metcon (No Measure)
2 Rounds
10 Strict Toes to Bar
16 Hollow Rocks
*If you cannot do toes to bar stict or otherwise, do hanging knee raises with a 3 second hold at the top of each raise.
Wine and WOD
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
4 min EMOM
15 knee banded air squats on the minute
Workout #4
Lift cup to mouth and drink wine.