In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Clean + general (No Measure)

500 Row

5 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

S1: Clean and Jerk (1 RM)

16 min EMOM

Min 0-6: technique

Min 6-10: Establish a max power clean + push press

Min 10-6: establish a max power clean and split Jerk

Score = heaviest weight lifted

S2: Sport – Linchpin 4/16 (Time)

For time: (THIS SHOULD BE HEAVY AND SINGLES)

12 Squat Clean 185/115

9 Thrusters 185/115

6 Clean & Jerks 185/115

—–rest 2 minutes—–

4 Round for time of:

250m Row

20/12 push ups (women do 12)

20 jumping lunges

RX+: as written

RX: 135/95lbs

SP: 95/65

L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 15 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10lbs

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

200m run

RX:as written

SP: 15/5lbs

AUX: AUX – run easy (No Measure)

Easy 800m run

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2-Deadlift

Deadlift

-Work on technique up to a heavy set of:

– 5×3 every 90 secs

*Young kids use dumbbells or kettlebells, teens use barbells

weightlifting

Kids WOD

K3- “Franny” (Time)

Fran’s Younger Sister

21-15-9

Thruster

Ring Rows

Rx+ Pull Ups

This is a SPRINT!

Skip to toolbar