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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

(No Measure)

Line Drills (Length of gym x 2)

Side Shuffle

Broad Jump

Crab Walk

Bear Crawl

SPORT

S1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 1 Heavy Sled Push (Down and Back/Length of Gym) 185/125

Min 2: 3 Reverse Lunge/Leg 135/95

Min 3: 10 Jumping Squats 30/20

*Coaches Note: This day is meant to train explosive power. Use these light weights to move as fast as possible.

S2: Metcon (Time)

200 Calories Row or Assault Bike

*Every 25 Calories do 10 Push-Ups

*Score is time.

LIFE

L1: Metcon (No Measure)

Tabata Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Russian KB Swings

20 Ball Slams

10 Burpee

*Use preset computer settings on Assault Bike or Rower for Tabata.

L2: Metcon (Time)

6 Rounds (20 Min Time Cap)

30 Grasshoppas!

20 Box Jump Or Step-Up

400 M Run

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