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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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: Bro Day (5×5)

DB Bench

DB Row
Every 2 mins for 12 mins:

Superset:

5 DB Bench Press

5 DB Single Arm Row

5 Dips

min 0-2: warm up

min 2-4: 5 reps of press,row, & dips

Repeat for 5 working sets.

10 calf raises can be performed between sets if you want to have calves like coach Casey.

S2: Metcon (Time)

With a partner:

“Partner Karen”

150 Wallballs

Then straight into:

“Partner Angie”

100 pull ups

100 push ups

100 sit ups

100 air squats

RX+: 30/20 Stapleton men use 20lbs but throw to bottom of rafters.

RX: 20/14

SP: 14/10

LIFE

L1: Metcon (No Measure)

12 minute clock, 3 rounds:

Min 1: 15 jumping squats

Min 2: 20 hip touches

Min 3: 20 side wallball throws

Min 4: :45 curtsy lunges https://www.youtube.com/watch?v=wzHjHs6jlIA

Metcon (Time)

10 rounds:

5 up downs

10 Russian Twist with DB 20/10

15 sit ups

20 single unders or double taps