Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General + minor squat (No Measure)
500 row or run
Then:
3 rnds
5 pole squats
5 toe touches
5 floor sweeps
5 lunge and twist
5 scap pull downs w/band (Single arm seated)
SPORT
S1: Z-Press
Seated Barbell Strict Press
Every 3 minutes for 18 minutes (6 sets):
Z Press + Banded Face Pull
Minute 0-2: Warm-Up
Minute 3: 10 w/ Empty Barbell
Minute 6: 8 @ 50%
Minute 9: 8 @ 60% – 65%
Minute 12: 5 @ 65% – 75%
Minute 15: 5 @ 75% – 85%
Minute 18: Find a heavy 5 Reps
* % is based off 1rm Strict Press
* After each set of Z Press do 25 Banded Face pulls Men: Red band. Women: Orange
Z-Press Demo
https://www.youtube.com/watch?v=cE5ww5JkFWA
Banded Face Pull
https://www.youtube.com/watch?v=i3hoE-RGcuw
S2: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
300m row/Ski Erg/Assault Bike
10 Wall Balls
3 Power Snatches @ 70% of 1RM
RX+: 20/14, 135/95
RX: 20/14, 95/65
SP: 14/10, 75/55
*Assault bike = 12 Calories
LIFE
L1: Metcon (No Measure)
Every 2 minutes for 18 minutes (9 sets)
10 Cal Assault Bike/Row/Ski Erg
15 Jumping Squats
Max Time Plank
L2: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Burpees
12 Deadlifts, 95/65
20 Rear Foot elevated split Squat 10/5 (10 each leg)