Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Banded Back Squat
Banded Back SquatEvery 2 minutes for 18 minutes (6 sets):
Focus: Explosive lock out. Drive hard out of the hole and through the resistance of the band.
Set up anchored by DBs. Double an orange(f)/red(m) band around the bar.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 Reps @ < 50%
Minute 8: 5 Reps @ 50%
Minute 10: 5 Reps @ 60-70%
Minute 12: 5 Reps @ 60-70%
Minute 14: 3-5 Reps @ 60-70%
Minute 16: 3-5 Reps @ aprox 85-90% with NO bands
*% based off 1RM Back Squat, percentages will vary greatly, if your speed becomes noticeably slower, take weight off. The bands make a big difference.
S2: Metcon (Time)
14 min AMRAP
4 Deadlifts
8 T2B
16 Box Jumps
32 Double Unders
Rx+: 315/205, 24/20
Rx: 255/165, 24/20
Sp: 185/125, 20/16
LIFE
L1: Metcon (No Measure)
EMOM for 18 mins:
Min 1: 15/10 Cals on rower
Min 2: 10 Deadlifts 95/65
Min 3: 15 Squats
L2: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
200m Run
20 Hip Touches
20 No Squat Wall Balls 14/10
20 Med Ball Sit Ups