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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Technique Thursday (Intro to sport) (No Measure)

20 min

Min 0-8 Clean

Min 8-13: Jerk

Min 13-20 Clean and Jerk

Nobody goes heavier than 95/65lbs

Coaches will spend the majority of the designated time doing reps, partial reps and holds with the empty bar. There will be some conditioning in this.

S2: Sport – Jeremy and Ben (AMRAP – Rounds and Reps)


2×4 min AMRAP (rest 1 min after each round

5 Hang Snatch

10 Burpees Over the Barbell

——Rest 1 min—-


2×4 min AMRAP

10 Power Cleans

10 Pull-Ups


RX = 95/65lbs

SP = 75/35lbs

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 24 wood choppers 25/15lbs

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs, 15/10lbs

JUST MOVE: half reps/time

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows



5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

JUST MOVE: 1/2 reps

22 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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