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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Simple Barbell/Oly Prep (No Measure)

45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

SPORT

S1: Back Squat

Every 2 minutes for 15 minutes (5 sets):

Back Squats (Speed)

Focus: This is for speed out of the bottom of the squat. DO NOT drop into the squat with speed.

Minute 0-2: Warm-Up

Minute 2: 3 Reps @ 60%

Minute 4: 3 Reps @ 60%

Minute 6: 3 Reps @ 60%

Minute 8: 3 Reps @ 70%

Minute 10: 3 Reps @ 70%

Minute 12: 3 Reps @ 70%

Minute 13: 3 Reps @ 75%

*These are suggested percentages. If you feel slow coming out of the squat, decrese weight.

* % based of 1 RM Back Squat

S2: Metcon (AMRAP – Reps)

AMRAP 10:

2 Power Clean 135/95

2 Wall Balls 20/14

Then 4 reps of each, 6, 8 and so on…

Rx+: As Written, 20/14

Rx: 115/80, 20/14

Sp: Less than or equal to 95/65 & 14/10

*Score is total Reps.

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym)

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (Time)

800m Run

Then…

2 Rounds

30 KB Swings 35/26

30 Up Downs

30 Step Ups 24/20

50 Single Unders

*16 Min Time Cap

CORE

C1: Metcon (No Measure)

3 Rounds

12 V-Ups

12 Supermen

:45 Plank