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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

4 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 1 Heavy Sled Push (Down and Back/Length of Gym) 185/125

Min 2: 3 Reverse Lunge/Leg 135/95

Min 3: 10 Jumping Squats 30/20

*Coaches Note: This day is meant to train explosive power. Use these light weights to move as fast as possible.

S2: Metcon (Calories)

Complete 6 rounds:

1 Minute: Assault or Row – Max Calorie

1 Minute: 15 KB Swings

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings. Score is calories.

Rx+: 70/53

Rx: 53/35

Sp: 35/26

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: 3 Shuttle Runs (5m – 10m)

Min 2: 15 Barbell Rollouts

Min 3: 20 Empty Barbell Thrusters

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

4 Jellies

10 Russian Twists

25 Elevated Push-Ups (Use Bench or Parallettes)

:30 Plank

Rx+: 35/26

Rx+: 26/18

Sp: 14/10 (Wallball)

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