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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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: Back Squat (5-5-5-5-5-5-5)

Every 2 minutes for 15 minutes (7 sets):

Back Squats (Speed)

Minute 0-2: Warm-Up

Minute 2: 5 Reps @ 60%

Minute 4: 5 Reps @ 60%

Minute 6: 5 Reps @ 60%

Minute 8: 5 Reps @ 70%

Minute 10: 5 Reps @ 70%

Minute 12: 3-5 Reps @ 75%

Minute 14: 3-5 Reps @ 80%

*In Between sets do 5-8 Toes 2 Bar for Skill.

* % based of 1 RM Back Squat

S2: Metcon (Time)

Partner WOD

100 Box Jumps

30 Lateral Partner Burpees

P1-400m Run P-2 40 KB Snatches

P1-40 KB Snatches P2-400m Run

30 Lateral Partner Burpees

100 Double Unders

Rx+: 70/53, 30/24″

Rx: 53/35 24/20″

Sp: 35/25 20/16″

*one partner works at a time for Box jumps and double unders, each partner must complete the KB Snatches/Run before moving on to the next KB Snatch/Run and the Burpees.

*kb snatches are NOT from the ground

https://www.youtube.com/watch?v=fpYD2c0E7hs

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: :45 Max Effort Stair Sprint

Min 2: :45 Max Effort Partner Sit-Up w/Wall Throw (Sit up and throw med ball to partner)

Min 3: :45 Empty Bar Back Squats

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 single arm dumbbell snatch 30/20

15 hanging knee tucks

20 lateral skier hop (use 16” box)

Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY