Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
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!