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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Hip (No Measure)

2 Min Row (:30 sprint/:30 Recovery Pace)

2 Rounds

10 Banded Good Mornings

1 Round of Banded Delt

(https://www.youtube.com/watch?v=HjfxvSfpSyo)

SPORT

S1: Split Jerk

Clean and Jerk

Every 2 minutes for 18 minutes (6 sets):

Focus: Learning how to Jerk multiple reps at a high percentage.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 2 Clean + 2 Jerks @ 60% (Singles

Minute 8: 2 Clean + 2 Jerks @ 70% (Singles)

Minute 10: 2 Clean + 2 Jerks @ 75%

Minute 12: 1 Clean + 2 Jerks @ 75%

Minute 14: 1 Clean + 2 Jerks @ 75%+

Minute 16: 1 Clean + 2 Jerks @ 75%+

Rx+: Use your 1RM Clean and Jerk for your %’s

Rx & Sprint: Use your 1 RM Jerk for your %’s

*Specify if you used either C&J % or Jerk % in the notes.

S2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Clean and Jerks

10 Pull-Ups

20 KB Swings

Rx+: 155/105, 5 Rope Climbs, 70/53

Rx: 135/95, 53/35

Sp: Less than or equal to 115/80, 35/26

*Coaches Note: DENVER GYM, 5 reps on low ropes. 2 Reps on high rope.

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: :40 Dumbell Punches 10/5

Min 2: 20 Up Downs

Min 3: 20 Back Squats w/Empty Barbell

Min 4: Max Calorie Row

L2: Metcon (Time)

4 Rounds

20 Cal Row

15 DB Thrusters

8 Burpee Box Step Ups (Jump if you got it)

Rx: 30/20 24″/20″

Sp: 20/10 20/16

*15 Min Time Cap

Aux WOD

A1: Metcon (No Measure)

3 x 10

Single Arm DB Bench Press

Men: 70lbs-100lbs

Women: 40lbs – 70lbs