Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
SPORT
S1: Z-Press
Seated Barbell Strict Press
Every 2 minutes for 15 minutes (6 sets):
Z Press + Banded Face Pull
Minute 0-2: Warm-Up
Minute 2: 10 w/ Empty Barbell
Minute 4: 8 @ 50%
Minute 6: 8 @ 60% – 65%
Minute 8: 5 @ 65% – 75%
Minute 10: 5 @ 75% – 85%
Minute 12: 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 (Time)
4 Rounds
300m row/Ski Erg/Assault Bike 15/10
10 Wall Balls
3 Power Snatches @ 70% of 1RM
1 Min Rest In Between Rounds.
RX+: 20/14, 135/95
RX: 20/14, 95/65
SP: 14/10, 75/55
LIFE
L1: Metcon (No Measure)
15 Min EMOM
1 Min: 12 Elevated Push Ups (Use box or Parallette)
2 Min: 2: 5m + 10m Shuttle Sprint
3 Min: 10 Wall Balls
L2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
6 Burpees
12 Deadlifts, 95/65
20 Rear Foot elevated split Squat 10/5 (10 each leg)
200 m run