Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Back Rack Lunge (2RM)
11 min EMOM
Focus: Knees are in line with ankle and top of the toe. Don’t pile drive knee into the ground like Zangief
0-3 warm up
3 min: 4 lunges (total)
4 min: 15 sit ups
5 min: 4 lunges
6 min: 15 sit ups
7 min: 4 lunges
8 min: 15 sit ups
9 min: 4 lunges
10 min: 15 sit ups.
11 min: 2 lunges
Work up to a max. Use spotters, don’t bail bar
S2: Macho Man (AMRAP – Rounds and Reps)
EMOM for as long as possible
3 Power Cleans, 185/115
3 Front Squats, 185/115
3 Jerks, 185/115
RX+ as written
RX 145/95
SP 115/ 65
Weight should feel like a medium weight
LIFE
L1: L1-12 min EMOM (No Measure)
12 min EMOM
1 min: 20 in lunge position back leg off ground twist with medball
2 min: 20 DB hang cleans
3 min: 20 weighted jumping jax
4 min: 15 up downs
6 Week Challenge: 16,16,16, 8
L2: 3 rounds stairs, side lunge, row, punch (Time)
3 rounds
8 stair climbs (If too cold at stape do 8 lunges per climb)
16 DB front rack side lunges
32 cal row
64 DB punches
6 week Challenge: 5,10,20,40 reps
AUX: AUX – OH stability + down dog. (No Measure)
4 min EMOM
Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.
20 plank to down dog with 3 sec hold.