Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
S1: Back Squat (1RM)
15 min EMOM
Minute 0-4: Warm-Up
Minute 5: 10 Reps @ 40-50%
Minute 7: 5 Reps @ 60-70%
Minute 9: 3 Reps @ 80%
Minute 11: 1 Reps @ 90%
Minute 13: 1 Reps @ 95%
Minute 15: Establish 1RM
Minute 17: Establish 1 RM
S2: Metcon (Time)
10 min AMRAP
3 HSPU
3 TTB
1 OHS
6 HSPU
6 TTB
1 OHS
…Etc
RX+: 165/105
RX: 125/85
SP: 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 18 minutes :
Min 1: :45 Max Effort Stair Sprint
Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall)
Min 3: :45 Goblet Squats
L2: Metcon (Time)
14 Minute AMRAP
20 Calorie Assault Bike (or 30 Calorie Row)
30 Box Step ups 24/20
30 Push Ups
30 Jumping Pull Ups