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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Back Squat (1RM)

15 min EMOM

Minute 0-4: Warm-Up

Minute 5: 10 Reps @ 40-50%

Minute 7: 5 Reps @ 60-70%

Minute 9: 3 Reps @ 80%

Minute 11: 1 Reps @ 90%

Minute 13: 1 Reps @ 95%

Minute 15: Establish 1RM

Minute 17: Establish 1 RM

S2: Metcon (Time)

10 min AMRAP

3 HSPU

3 TTB

1 OHS

6 HSPU

6 TTB

1 OHS

…Etc

RX+: 165/105

RX: 125/85

SP: 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 18 minutes :

Min 1: :45 Max Effort Stair Sprint

Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall)

Min 3: :45 Goblet Squats

L2: Metcon (Time)

14 Minute AMRAP

20 Calorie Assault Bike (or 30 Calorie Row)

30 Box Step ups 24/20

30 Push Ups

30 Jumping Pull Ups