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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

(No Measure)

2 rounds

60 single unders

40 jumping jacks

20 squats

10 kipping swings to open up shoulders

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (5 sets):

Floor Press (5 RM)

Minute 0-5: Warm-Up

Minute 5: 3-5 Reps @ 50%

Minute 7: 3-5 Reps @ 60-70%

Minute 9: 3 Reps @ 70%-80%

Minute 11: 2 Reps @ 80% – 90%

Minute 13: 5 Rep Max

*% based off 1RM Bench Press

*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 5RM. Move Fast.

S2: Metcon (Time)

3 rounds

50 Double Unders

15 GHD Sit Ups

15 KB Swings

RX+: 70/53

RX: 53/35

SP: Double Taps, Ab Mat Sit Ups

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

300 Meter Row

10 Push-Ups

20 Russian Twists w/ Med Ball

L2: Metcon (Time)

5 rounds

100 Single Unders

30 Ab Mat Sit Ups

10 Ring Rows w/ 5 second hold at top

*20 Min Time Cap

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