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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Squat Clean (1RM)

Every 2 minutes for 15 minutes (5 sets):

Squat Clean (1 RM)

Minute 0-5: Warm-Up

Minute 5: 5 Reps @ 50%

Minute 7: 3 Reps @ 60-70%

Minute 9: 2 Reps @ 70%-80%

Minute 11: 2 Reps @ 80% – 90%

Minute 13: 1 Rep Max

*% based off 1RM Squat Clean

* If you do not know your 1RM Squat Clean. Gradually add weight and find one today.

S2: Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

Up Ladder of 3… (3,6,9… )

Squat Cleans

Toes 2 Bar

Rx+: 155/105

Rx:135/95

Sp: 95/65

LIFE

L1: Metcon (Calories)

5 Min Max Cal’s on Rower

5 Min Max Cal’s on Assault Bike

Then…

5 Min AMRAP

5 KB Swings

5 Goblet Squats

L2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Up Ladder of 3… (3,6,9… )

Wall Balls

Burpees

Rx+: 20/14

Rx: 14/10

Sp: 10/6

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