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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Lower Body Pull + Unilateral (No Measure)

400m Run

2 Rounds

15 Banded Good Mornings

10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)

10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)

SPORT

S1: Power Clean

Every 2 minutes for 15 minutes (5 sets):

Power Clean

Minute 0-4: Warm-Up

Minute 5: 5 Reps @ 55%

Minute 7: 5 Reps @ 60%

Minute 9: 5 Reps @ 65%

Minute 11: 5 Reps @ 70%

Minute 13: 5 Reps @ 75%

*% based off 1RM Power Clean

S2: Metcon (Time)

“Annie’s on the Run”

50 – 40 – 30 – 20 – 10

Double-Unders

Abmat Sit-Ups

200 Meter Run after each round.

Rx+: As Written

Rx: Single Unders

LIFE

L1: Metcon (No Measure)

Every 2 minutes for 14 minutes (7 sets)

10 Calorie Row

40 Meter Farmer Carry

Max Reps Push Ups

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 single arm dumbbell thrusters 20/15

15 lateral skier hop (use 16” box)

20 hanging knee tucks

Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY

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