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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: Clean and Jerk (1 RM)

18 min EMOM

Min 0-4 instruction

Min 4: 5 reps 50%

Min 6: 3 reps 65%

Min 8: 2 reps 80%

Min 10: 1 rep 90%

Min 12: 1 rep 95%+

Min 14: 1 rep 100%+

Min 16: max unbroken at 70% (of what you hit)

Write in notes max reps

S2: Sport 50-40-30-20-10 (Time)

50/30 Cal assault

40 box jump or step overs 20/16″

30 DB lunges 70/40lbs

20 Ring dips

10 Power Cleans 225/135lbs

Rest 2 miutes then Repeat with half the reps so (25/15-20-15-10-5 reps)

RX+: as written

RX: 165/105 50/30

SP: 125/75 Push ups 40/20lbs

6 week: 75/35lbs 30/20lbs

*Send most seasoned athletes first

L1 – 16 min EMOM curtsy lunge leg ass (No Measure)

16 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

RX: as written

SP: 18/10lbs

Min 16-18 max V ups

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

15 Box Step Ups 20/16″

15 Burpees

15 Thruster with PVC

30 banded side leg lifts (standing band at ankles lift leg out to side)

400m run

6 week: 4 rounds

25 min cap

aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: 1000m Row (Time)

Max Effort 1000m Row

Kids WOD

K3: K3-7-14-16 Kids WOD (Time)

3 Rounds of:

17 DB hang power cleans

10 box jump overs

17 push press

Rx+ Burpee box jump overs

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