Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
S1: Snatch (1 RM)
Establish a max Squat Snatch 16 min EMOM (Every 2 min)
0-4 warm up +
https://youtu.be/G4HXWOTlwZo?t=32s
4 min 5 reps 60%
6 min 3 reps 70%
8 min 3 reps 80%
10 min 1 rep 90%
12 min 1 rep 95%
14 min 1 rep 100%+
16 min 1 rep 100%+
*work to a maximal load over 20 mins, reps are NOT meant to be performed quickly during lighter sets. hit each rep as a single as if you are about to lift max weight
S2: Sport – 14 min EMOM PS,GHD (Weight)
14 EMOM alt between (7 rounds)
5 power snatches
8 GHD
L1: L1 – tabata (No Measure)
Tabata:
:20 on / :10 rest [8 rounds of each movement]
Med ball sit ups
DB Strict Press
assault bike
single leg line jumps
then 30 fire hydrants each side
L2: Life-reverse burp (Time)
4 rounds
6 reverse burpees (use DB or bands on rig to aid if needed)
12 DB walking lunge 20/10
18 DB hang clean and Jerk
24 sit ups
https://www.youtube.com/watch?v=m6D_vl2mvw0
AUX: AUX coaches choice (No Measure)
Kids Strength/Skill
K1: Sled Pushes
8 Trips, add weight each time, teens on one side 10- under on other side
Kids WOD
K2: Metcon (AMRAP – Rounds and Reps)
Teams of 3 or 4
Row 2000 Meters as a team (switch as many times as needed)
AMRAP One person works at a time and can split up however)
10 burpees
10 KP swings
10 Air Squats
Score is how many rounds completed in the time it takes to complete 2000 Meters