Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Squat Clean
Every 2 minutes for 15 minutes (7 sets):
1 Hang Power Clean + 2 Squat Cleans
Focus: Using the Hang Power Clean to find full extension.
Minute 0-2: Warm-Up
Minute 2: 1+2 @ 50%
Minute 4: 1+2 @ 65%
Minute 6: 1+2 @ 70%
Minute 8: 1+2 @ 75%
Minute 10: 1+2 @ 75%+
Minute 12: 1+2 @ 75%+
Minute 14: 1+2 @ 75%+
*% based off 1RM Clean, and are suggested percentages, do your best to add weight each set.
S2: Metcon (Time)
21-15-9
Thrusters 115/80
Burpees Over Bar
Rx+: 135/95
Rx: As Written
Sp: Less Than or Equal to 95/65
LIFE
L1: Metcon (No Measure)
Strength
:40 Work/:20 Rest
Flutter Kicks
Sit Ups
Wall Sit
Up Downs
Goblet Squats
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.
L2: Metcon (AMRAP – Reps)
3 Rounds
1 Min Ground to Overhead w/Plate
1 Min Max Burpees
1 Min Max Double Unders
1 Min Max Russian twist with med ball 14/10
1 Min Mountain Climbers
RX+: 45/25
RX: 25/15
SP: 10/5
*Score is total reps
Mobility
M1: Metcon (No Measure)
Banded Hip Stretch
2 Min Per Leg