Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
S1: Clean and Jerk
Every 2 minutes for 15 minutes
Power Clean and Jerk Complex
Minute 0-4: Warm – Up
Minute 4: 3 Power Cleans + 3 Shoulder to Overhead @55%
Minute 6: 3 Power Cleans + 3 Shoulder
to Overhead @60%
Minute 8: 3 Power Cleans + 3 Shoulder to Overhead @65%
Minute 10: 3 Power Cleans + 3 Shoulder to Overhead @70%
Minute 12: 3 Power Cleans + 3 Shoulder to Overhead @75%
*% based of 1RM Clean and Jerk
S2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
200m Run
10 Wall Balls
5 Power Cleans
RX+: 20/14 & 185/125
RX: 20/14 & 145/100
Sp: 20/14 & 100/75
*Coaches Note: The weights are not our typical listed weights, they are supposed to be heavier for this workout.
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 40 Flutter Kicks (4 Count)
MIn 2: 3 Stair Sprints
Min 3: 20 KB Thrusters (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Metcon (Calories)
Every 2 minutes for 18 minutes (9 sets)
Max Calories in :30 (AB/Row/Ski)
15 Jumping Squats
Max Time Plank