Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Core Stability (No Measure)
2 Min Row
Then..
3 Rounds
10 Face Pulls Red/Orange
5 Scap Pull Ups
:45 Plank (Alternating Elevation of Right & left leg and arm)
SPORT
S1: Bench Press (The 3’s)
Focus: Speed of reps
Start with the empty bar do 3 reps.
Then partners quickly add
Guys 10lbs (each side)
Girls 5lbs (each side)
Keep climbing in weight until you fail. Rest roughly 2-3 min and repeat for 3 rounds.
Groups of 3-4
18 min cap
Score is highest weight hit for 3.
S2: Metcon (AMRAP – Reps)
Triple Threat WOD (Rise has 4 teams competing including coach Casey. Go support at CF Cherry Creek)
Teams of 2-3
6 minutes to:
Run 1,000m
5 minutes to:
Row for max calories
4 minutes to:
Do max burpees over the rower
3 minutes to:
max single unders w/beaded rope
Score = (seconds remaining after 1000m run) + (calories) +(burpees) + (single unders)
LIFE
L1: Metcon (No Measure)
12 min EMOM
1 min: 3 stair runs
2 min: 20 weighted Jax (thats the cool way to say jump jacks) 5/2.5lbs
3 min: 40 flutter kicks
Then
6 min AMRAP
5 jumping squats
5 cal assault bike
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 banded face pulls
40 strict press 20/10
30 bicep curls
20 single arm DB OHS
10 DB burpees