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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Clean Technique (Calories)

16 min EMOM (squat clean)

Min 0-6: EMPTY BAR technique

Min 6-16: NEW TO CLEANS? stick with coach and practice technique


Complete 1 clean on the min from min 6-16.

score = 1-10 on form score yourself

S2: Sport – Assaultbike beast mode (AMRAP – Rounds and Reps)

17 min AMRAP

5 (squat clean and Jerk + Thruster = 1 rep) 95/65

10 bar over burpees

15 toes to bar

20 push ups

20/12 cal assault

RX+: 135/95 ring dips

RX: as written

SP: 75/45

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

L2: Life – 18 min AMRAP row,KB,ROW,grass,SU (AMRAP – Rounds and Reps)

18 min AMRAP

10 single ring (two arms under hand grip) ring row

10 KB squat clean (KB touches ground clean to goblet positon

200m run or row

20 grasshoppers

10 sit ups

200m run or row

GOAL – 5 rounds

JUST MOVE: half reps every 4 min rest 1 min.

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

Kids Warm Up Game

Warm-up (No Measure)

2 Rounds:

1:30 Row

10m Bear Crawl

:30 Plank

5 Kang Squats

Kids Strength/Skill

Back Squat (5 x 3)

12 minutes to find a HEAVY 3 RM Back Squat

Kids WOD

Metcon (Time)

3 Rounds:

10 cal Row

8 Man Makers

6 Sit-ups

400m Run

Rx+: 4 Rounds

Rx: as written

SP: 2 Rounds

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