Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Simple Barbell/Oly Prep (No Measure)
45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats
10 Empty Barbell Bent Over Row
5 Empty Barbell Muscle Clean
5 Empty Barbell Muscle Snatch
SPORT
S1: Back Squat
Every 2 minutes for 15 minutes (5 sets):
Back Squats (Speed)
Focus: This is for speed out of the bottom of the squat. DO NOT drop into the squat with speed.
Minute 0-2: Warm-Up
Minute 2: 3 Reps @ 60%
Minute 4: 3 Reps @ 60%
Minute 6: 3 Reps @ 60%
Minute 8: 3 Reps @ 70%
Minute 10: 3 Reps @ 70%
Minute 12: 3 Reps @ 70%
Minute 13: 3 Reps @ 75%
*These are suggested percentages. If you feel slow coming out of the squat, decrese weight.
* % based of 1 RM Back Squat
S2: Metcon (AMRAP – Reps)
AMRAP 10:
2 Power Clean 135/95
2 Wall Balls 20/14
Then 4 reps of each, 6, 8 and so on…
Rx+: As Written, 20/14
Rx: 115/80, 20/14
Sp: Less than or equal to 95/65 & 14/10
*Score is total Reps.
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 40 Flutter Kicks (4 Count)
MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym)
Min 3: 20 KB Thrusters (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Metcon (Time)
800m Run
Then…
2 Rounds
30 KB Swings 35/26
30 Up Downs
30 Step Ups 24/20
50 Single Unders
*16 Min Time Cap
CORE
C1: Metcon (No Measure)
3 Rounds
12 V-Ups
12 Supermen
:45 Plank