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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Clean and Jerk (1RM )

Every 2 minutes for 15 minutes (5 sets):

Clean and Jerk (1 RM)

Minute 0-5: Warm-Up

Minute 5: 5 Reps @ 50%

Minute 7: 3 Reps @ 60-70%

Minute 9: 2 Reps @ 70%-80%

Minute 11: 2 Reps @ 80% – 90%

Minute 13: 1 Rep Max

*% based off 1RM Clean and Jerk

* If you do not know your 1RM C&J. Gradually add weight and find one today.

S2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Teams of 2-3)

Up Ladder of 3… (3/6/9…)

Squat Cleans

Burpee Box Jump Overs

*Treat this as a tag team workout. Both partners have to complete the rounds in order to advance to the next. Both partners have to do the round of 3 to move on to 6, 9 so on and so forth.

Rx+: 135/95

Rx: 95/65

Sp: 75/55

LIFE

L1: The Triathlon of “Life” (Time)

The Triathlon of “Life”

800m Run

50 Cals Assault

750m Row

L2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Teams of 2-3)

Up Ladder of 3… (3/6/9…)

Goblet Squats

Burpee Box Jump Overs

*Treat this as a tag team workout. Both partners have to complete the rounds in order to advance to the next. Both partners have to do the round of 3 to move on to 6, 9 so on and so forth.

Rx+: 53/35

Rx: 35/26

Sp: 26/18