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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: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + FS + Jerk

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Coach must watch lift and approve perfect form to go up in weight.

S2: Sport – 4 rounds row,wb,bj,burp (Time)

4 rounds

500/400m row

30 box jumps/ step ups 24/20″

20 wallballs 20/14lbs

10 burpees

RX+:30/24″

RX: as written

SP: 20/16″ 14/10lbs

L1: L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 60 In lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life – movements + movement (Time)

50 Goblet Squats 35/18lbs (every 25, 50 high knees)

1 K Row (Every 500m, 20 sumo deadlifts high pull)

50 KB Swings (every 25, 20 v ups )

30 burpees

RX: as written

SP: 26/10lbs

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

Kids Strength/Skill

K1: Squat Therapy

Working on Squats with PVC against the rig to for form. Work on Front, Back and OH squats

Kids WOD

K2: 12 Min AMRAP for Time (AMRAP – Rounds and Reps)

20 Meter Sprint

5 Box Jumps

10 Goblet Squats

15 Push Ups