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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: Squat Clean and Jerk (1 RM)

16 min EMOM

Hang squat clean + squat clean + Jerk

Min 0-6 instruction: Focus – Catch in squat position.

Min 6: 2 reps

Min 8: 2 reps

Min10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work your way up to something heavy for the day.

S2: Sport – wb, row burp + ttb/fs (Time)

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees

—–Rest 2 minutes

2 Rounds for time of:

20 Toes-to-bar

15 Front Squats 155/105

RX+:as written

RX: 135/85

SP: 95/65

L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 30 one legged box squat 20″

Min 4: 60 skier jumps Move quickly cover some distance

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min roll glutes to help IT bands.