Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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: Bench Press
Bench Press (5 RM)
Every 2 minutes for 15 minutes (5 sets):
Minute 0-3: Warm-Up
Minute 3: 10 Reps @ < 50%
Minute 5: 6-8 Reps @ 50%
Minute 7: 6-8 Reps @ 60-70%
Minute 9: 3-5 Reps @ 70%-80%
Minute 11: 2 Reps @ 80% – 90%
Minute 13: 5 Rep Max
*% based off 1RM Bench Press
*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 5RM. Move Fast.
S2: Metcon (Time)
Alex’s Belated Birthday WOD
2 Rounds
200m Farmers Carry
20 Front Squats
Rest 3 Mins…
2 Rounds
500m Row
20 KB Swings
Rx+: 70/50. 185/125. 70/53
Rx: 50/40. 155/105. 53/35
Sp: Less than or equal to.. 30/20.135/95. 35/26
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Dumbbell Shoulder Press
Min 2: 20 KB Swing
Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)
L2: Metcon (Time)
4 Rounds
20 Sit-Ups
25 Wall Balls
400m Run
Rx: 20/14
Sp: 14/10