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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

S1: Clean and Jerk

Every 2 minutes for 15 minutes

Power Clean and Jerk Complex

Minute 0-4: Warm – Up

Minute 4: 3 Power Cleans + 3 Shoulder to Overhead @55%

Minute 6: 3 Power Cleans + 3 Shoulder

to Overhead @60%

Minute 8: 3 Power Cleans + 3 Shoulder to Overhead @65%

Minute 10: 3 Power Cleans + 3 Shoulder to Overhead @70%

Minute 12: 3 Power Cleans + 3 Shoulder to Overhead @75%

*% based of 1RM Clean and Jerk

S2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

10 Wall Balls

5 Power Cleans

RX+: 20/14 & 185/125

RX: 20/14 & 145/100

Sp: 20/14 & 100/75

*Coaches Note: The weights are not our typical listed weights, they are supposed to be heavier for this workout.

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Stair Sprints

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (Calories)

Every 2 minutes for 18 minutes (9 sets)

Max Calories in :30 (AB/Row/Ski)

15 Jumping Squats

Max Time Plank