In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

General + minor squat (No Measure)

500 row or run

Then:

3 rnds

5 pole squats

5 toe touches

5 floor sweeps

5 lunge and twist

5 scap pull downs w/band (Single arm seated)

SPORT

S1: Z-Press

Seated Barbell Strict Press
Every 3 minutes for 18 minutes (6 sets):

Z Press + Banded Face Pull

Minute 0-2: Warm-Up

Minute 3: 10 w/ Empty Barbell

Minute 6: 8 @ 50%

Minute 9: 8 @ 60% – 65%

Minute 12: 5 @ 65% – 75%

Minute 15: 5 @ 75% – 85%

Minute 18: Find a heavy 5 Reps

* % is based off 1rm Strict Press

* After each set of Z Press do 25 Banded Face pulls Men: Red band. Women: Orange

Z-Press Demo

https://www.youtube.com/watch?v=cE5ww5JkFWA

Banded Face Pull

https://www.youtube.com/watch?v=i3hoE-RGcuw

S2: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

300m row/Ski Erg/Assault Bike

10 Wall Balls

3 Power Snatches @ 70% of 1RM

RX+: 20/14, 135/95

RX: 20/14, 95/65

SP: 14/10, 75/55

*Assault bike = 12 Calories

LIFE

L1: Metcon (No Measure)

Every 2 minutes for 18 minutes (9 sets)

10 Cal Assault Bike/Row/Ski Erg

15 Jumping Squats

Max Time Plank

L2: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Burpees

12 Deadlifts, 95/65

20 Rear Foot elevated split Squat 10/5 (10 each leg)