Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
4 rounds
10 Calorie Assault Bike @ 80%
5 Push Press + 5 Push Jerk w/ Empty Barbell
5 Dive Bomber Push Ups
10 Ab Mat Sit Ups
SPORT
S1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 1 Heavy Sled Push (Down and Back/Length of Gym) 185/125
Min 2: 3 Reverse Lunge/Leg 135/95
Min 3: 10 Jumping Squats 30/20
*Coaches Note: This day is meant to train explosive power. Use these light weights to move as fast as possible.
S2: Metcon (Calories)
Complete 6 rounds:
1 Minute: Assault or Row – Max Calorie
1 Minute: 15 KB Swings
*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings. Score is calories.
Rx+: 70/53
Rx: 53/35
Sp: 35/26
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: 3 Shuttle Runs (5m – 10m)
Min 2: 15 Barbell Rollouts
Min 3: 20 Empty Barbell Thrusters
L2: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
4 Jellies
10 Russian Twists
25 Elevated Push-Ups (Use Bench or Parallettes)
:30 Plank
Rx+: 35/26
Rx+: 26/18
Sp: 14/10 (Wallball)