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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Front Squat (3RM)

Establish a 3 Rep Max Front Squat 18 min EMOM (Every 2 min)

0-3: Warm Up

3 Min: 5 Reps 50%

5 Min: 3 Reps 60%

7 Min: 3 Reps 70%

9 Min: 3 Rep 80%

11 Min: 3 Rep 85%

13 Min: 3 Rep 85%+

15-18 Min: Find 3 RM

S2: Baseline (Time)

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

LIFE

L1: Metcon (No Measure)

Every 2 minutes for 18 minutes (9 sets)

10 Cal Assault Bike/Row/Ski Erg

30 Single Unders

Max Time Plank

L2: Metcon (Time)

70 Walking Lunges w/ DB

60 Sit Ups

50 DB Press

40 V-Ups

30 Box Step Ups w/ DB

20 DB Lateral Raises

10 Ab Rollouts

CORE

Metcon (Time)

3 Rounds

200m Run

15 GHD Sit Ups