Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Core Stability (No Measure)
2 Min Row
Then..
3 Rounds
10 Face Pulls Red/Orange
5 Scap Pull Ups
:45 Plank (Alternating Elevation of Right & left leg and arm)
SPORT
S1: Back Squat
Every 2 minutes for 15 minutes (5 sets):
Back Squat + L-Sit
Focus: Fast speed out of bottom of squat.
Minute 0-4: Warm Up
Minute 4: 5 Back Squat @ 70%
Minute 6: 5 Back Squat @ 70%
Minute 8: 3 Back Squat @ 80
Minute 10: 3 Back Squat @ 80
Minute 12: 1 Back Squat @ 90%
Minute 14: 1 Back Squat @ 90%
In Between Sets accumulate :30 L-Sit on Parallettes.
S2: Metcon (Time)
10,9,8,7…. (Down Ladder 10 – 1)
Thrusters
KB Swings
*200 M run after each set.
Rx+: 95/65, 53/35
Rx: 75/55, 35/26
Sp: Empty Barbell, 26/18
*Coaches note: Weights are light for a reason. Speed is priority in this workout. If the thruster weight seems heavy to you… modify down. Move fast.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: :30 Dumbbell Punches 10/5
Min 2: 25 Hugging Squats w/Med Ball 20/14
Min 3: :40 Second Max Cal Row
L2: Metcon (Time)
5 rounds for time:
400 meter run
30 Kettlebell Deadlifts, 35/26
20 Elevated Push-Ups