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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Power Clean (2rm)

12 min EMOM Power Clean

Hold catch for 2 seconds before standing

Focus: No startfish on catch position

Min 0-4: warm up technique

Min 4: 4 reps 60%

Min 6: 3 reps 70%

Min 8: 2 reps 75%

Min 10: 2 reps 80%

Min 12: 2 reps 80%+

% based on max clean

S2: Sport – Rise 7’s (Time)

7 Rounds:

7 thrusters 115/75

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

RX+:as written

Rx: 95/65

SP: 75/45

25 min cap

*Score=Time

LIFE

L1: L1 – 12 min holds (No Measure)

12 min EMOM

1 min: 25 DB thrusters

2 min: :40 plank

3 min: 80 plate jumps (onto 25lbs)

4 min: :40 wall sit

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

15 Box Step Ups

15 Burpees

15 Thruster with PVC

15 Calorie Assault Bike/Row

400m run

25 min cap

AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

Kids Strength/Skill

K1: Bar Day

“Bar” Day

Pullups

Kipping, strict

Knees to elbow, toes to bar pro-gressions

6 sets of each

Kids WOD

K2: Metcon (Time)

4 Rounds

8 Strict DB Press

10 Burpees

16 Walking lunge steps