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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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pull up + shoulder (No Measure)

500 row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: Clean and Jerk (2 RM)

Clean and Jerk

Every 2 minutes for 18 minutes (6 sets):

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

Minute 0-6: Warm-Up/set up

Minute 6: 5 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 @ 80%

Minute 14: 1 Clean + 2 Jerks @ 85%+

Minute 16: 1 Clean + 2 Jerks @ 90%+

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 Jerks in the notes.

S2: Baseline (Time)

3 rounds

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 1 minutes

score = slowest round

L1: L1-16 min EMOM (No Measure)

16 in EMOM (3 rounds)

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 18 box step ups

Min 3: 10/8 assault bike (arm only)

Min 4: 80 flutter kicks

6 week CHALLENGE: 8,15,8/6, 80

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

6 week CHALLENGE: 3 rounds 10-5lbs. lunges

AUX: aux – bicep (No Measure)

3×20 bicep curls

4 min sit on feet. keep ankles underneath.

Kids Strength/Skill

K1: Front Squat (5 x 5 / 5 Double Unders between sets)

Coaches use queue on pg 32

Kids WOD

Metcon (AMRAP – Reps)

3 Attempts (Score Total Reps)

Max set of push-ups

Max sit ups in a minute

Max air squats in a minute

THIS IS ABOUT INTENSITY!

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