Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm up – general + core (No Measure)
20 arm swings side + up and down
15 air squats
Coaches lead core. Everyone does together at the same time.
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:
20/12 push ups
20 jumping lunges
RX+: as written
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.
100 Split step jump rope
6 WEEK CHALLENGE:
4 rounds, 26/18lbs, sub split hip taps if needed for jump rope.