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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: Banded Back Squat

Banded Back SquatEvery 2 minutes for 18 minutes (6 sets):

Focus: Explosive lock out. Drive hard out of the hole and through the resistance of the band.

Set up anchored by DBs. Double an orange(f)/red(m) band around the bar.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 5 Reps @ < 50%
Minute 8: 5 Reps @ 50%

Minute 10: 5 Reps @ 60-70%

Minute 12: 5 Reps @ 60-70%

Minute 14: 3-5 Reps @ 60-70%

Minute 16: 3-5 Reps @ aprox 85-90% with NO bands

*% based off 1RM Back Squat, percentages will vary greatly, if your speed becomes noticeably slower, take weight off. The bands make a big difference.

S2: Metcon (Time)

14 min AMRAP

4 Deadlifts

8 T2B

16 Box Jumps

32 Double Unders

Rx+: 315/205, 24/20

Rx: 255/165, 24/20

Sp: 185/125, 20/16

LIFE

L1: Metcon (No Measure)

EMOM for 18 mins:

Min 1: 15/10 Cals on rower

Min 2: 10 Deadlifts 95/65

Min 3: 15 Squats

L2: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

200m Run

20 Hip Touches

20 No Squat Wall Balls 14/10

20 Med Ball Sit Ups

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