Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm-up
General Warm Up (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Power Clean (2rm)
12 min EMOM Power Clean
Hold catch for 2 seconds before standing
Focus: No startfish on catch position
Min 0-4: warm up technique
Min 4: 4 reps 60%
Min 6: 3 reps 70%
Min 8: 2 reps 75%
Min 10: 2 reps 80%
Min 12: 2 reps 80%+
% based on max clean
S2: Sport – Rise 7’s (Time)
7 Rounds:
7 thrusters 115/75
7 sumo deadlift high pull
7 burpees
7 DB snatch (L arm) 50/30lbs
7 DB snatch (R arm)
7 back squats
7 wallballs 20/14
RX+:as written
Rx: 95/65
SP: 75/45
25 min cap
*Score=Time
LIFE
L1: L1 – 12 min holds (No Measure)
12 min EMOM
1 min: 25 DB thrusters
2 min: :40 plank
3 min: 80 plate jumps (onto 25lbs)
4 min: :40 wall sit
L2: Life – BJ,Burp,Thrus,row,run (Time)
5 Rounds for Time
15 Box Step Ups
15 Burpees
15 Thruster with PVC
15 Calorie Assault Bike/Row
400m run
25 min cap
AUX – box pigeon (No Measure)
2 min each side Box pigeon stretch
Kids Strength/Skill
K1: Bar Day
“Bar” Day
Pullups
Kipping, strict
Knees to elbow, toes to bar pro-gressions
6 sets of each
Kids WOD
K2: Metcon (Time)
4 Rounds
8 Strict DB Press
10 Burpees
16 Walking lunge steps