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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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

Establish a Max Back Squat 17 min EMOM (Every 2 min)

0-3: Warm Up

3 Min: 5 Reps 50%

5 Min: 3 Reps 70%

7 Min: 3 Reps 80%

9 Min: 1 Rep 90%

11 Min: 1 Rep 95%

13 Min: 1 Rep 100%

15 Min: 1 Rep 100%+

S2: Metcon (Time)

4 Rounds

15 Dumbbell Thruster

20 Cal Row

*:60 rest in between Rounds

Rx+: 50/40

RX: 40/30

SP: 30/20

*Score is total time

LIFE

L1: Metcon (No Measure)

Every 2 minutes for 18 minutes (9 sets)

10 Cal Assault Bike/Row/Ski Erg

15 Jumping Squats

Max Time Plank

L2: Metcon (Time)

800m Run

Then…

2 Rounds

30 KB Swings 35/26

30 Up Downs

30 Step Ups 24/20

100 Single Unders

*15 Min Time Cap

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