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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

2 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – Technique Tuesday Clean and Jerk (No Measure)

16 min EMOM

Min 0-4: hang to power

Min 4-8: ground to squat

Min 8-12: Jerk

Min 12-16: full thing.

S2: Sport – Linchpin 4/16 (Time)

For time: (THIS SHOULD BE HEAVY AND SINGLES)

12 Squat Clean 185/115

9 Thrusters 185/115

6 Clean & Jerks 185/115

—–rest 2 minutes—–

2 Round for time of:

250m Row

20/12 push ups

20 jumping lunges

RX+: as written

RX: 135/95lbs

SP: 95/65

6 week: double reps on first part empty bar.

L1: L1 – 16 min shuttles (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 20m Side walking lunge

Min 3: 3-5 stair runs

Min 4: 20m banded side step

6 week: 3 shuttles, 10m side lunge, 3 stairs

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

20 min AMRAP

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope

6 WEEK CHALLENGE:

4 rounds, 26/18lbs, sub split hip taps if needed for jump rope.

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