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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Glutes (No Measure)

500m Row

3 rounds

20 banded side steps

5 down dog to up dog

20 leg swings

5 air squats

SPORT

S1: Squat Clean (1RM)

18 min to Establish a max squat clean

Focus: Catching the bar with a vertical back

0-2 Ankle stretch (Watch at 2:08) https://www.youtube.com/watch?v=uwLM5n-rYmA

2-5 min warm up

5 min: 5 rep 50%

6 min: 3 rep 60%

7 min: 1 rep 70%

8 min: 1 rep 75%

9 min: 1 rep 80%

11 min: 1 rep 90%

13 min: 1 rep 95%

15-18 min: 1 rep 100%+

min 9-15 go every 2 min

S2: Sport-OHS + assault bike (Time)

20/15 Cal Assault Bike (40 cal row)

30 OHS

20/15 Cal Assault Bike

20 Power Snatches

20/15 Cal Assault Bike

10 Hang Squat Snatches

Rx+:135/95

Rx: 95/65

Sp: 75/55

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

One arm KB Swings

Box Step Ups

Hip taps (push position hands to hips)

DB Push Press

Med ball sit up (touch over head + in front of feet)

No Squat Wall Balls

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, 12 and 15.

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Rear Foot Elevated Split Squats (Total)

Up downs

Box Jump Overs 24/20

20 min cap

AUX: Metcon (No Measure)

3 min EMOM 20 Jane Fondas

2 min inappropriate stretch

https://www.youtube.com/watch?v=yZOGzTfIqDk

Watch at 2:25

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