Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Push Press (6×3 (60% – 80%))
15 min EMOM
Focus
*Focus on Slow Dip and Explosive speed out of the hole in the Push Press.
Push Press + Plyometric Push Up
0-4 Min: Skill/Warm Up to 60%
4 Min: 3 @ 65% – 70%
6 Min: 3 @ 65% – 70%
8 Min: 3 @ 70% – 75%
10 Min: 3 @ 70% – 75%
12 Min: 3 @ 75% – 80%
14 Min: 3 @ 75% – 80%
In Between Sets do the following….
RX+: 4 Plyo Push Ups (Two 45lbs Plates on left and right side, Start with Chest on floor, push up, hands will leave the floor, and land with hands on plates above)
RX: 5 Deficit Push Ups ( Two 45lbs Plates total. 1 on left, 1 on right. Beginning with hands on plates do push up with chest touching below height of plate on floor)
Sp: 5 Strict, Slow and Controlled Push Ups.
S2: Metcon (Time)
For Time:
400m DB Farmers Carry
50 KB Swings
40 Air Squats
30 Calorie Row
20 Toes 2 Bar
10 KB Thrusters (Single Arm, 5/Arm)
Rx+: 70/50, 70/53
Rx: 50/40, 53/35
Sp: 30/20, 35/26
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
Box Step Ups
Russian KB Swings
Plank
Elevated Push-Ups
Shuttle Sprints (5m,10m)
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.
L2: Metcon (Time)
500m Row
10 Rounds For Time:
5 DB Strict press 15/10
5 Up-Downs
5 Leg Raises (From Ground. Half of a V Up)
6 DB Jumping Lunges 15/10
20 Minute Time Cap
CORE
C1: Metcon (No Measure)
5 Rounds
10 Explosive Sit-Ups w/ Light Medball (Throw against wall and catch)
20 Russian Twists w/ Light Medball