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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Bench Press

Bench Press (5 RM)

Every 2 minutes for 15 minutes (5 sets):

Minute 0-3: Warm-Up

Minute 3: 10 Reps @ < 50%
Minute 5: 6-8 Reps @ 50%

Minute 7: 6-8 Reps @ 60-70%

Minute 9: 3-5 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)

Alex’s Belated Birthday WOD

2 Rounds

200m Farmers Carry

20 Front Squats

Rest 3 Mins…

2 Rounds

500m Row

20 KB Swings

Rx+: 70/50. 185/125. 70/53

Rx: 50/40. 155/105. 53/35

Sp: Less than or equal to.. 30/20.135/95. 35/26

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Dumbbell Shoulder Press

Min 2: 20 KB Swing

Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)

L2: Metcon (Time)

4 Rounds

20 Sit-Ups

25 Wall Balls

400m Run

Rx: 20/14

Sp: 14/10