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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Push Press

Every 2 minutes for 15 minutes (7 sets):

Push Press + Push Jerk + Split Jerk

Focus: Consistent dip and drive. Stay stacked, and drive through your heels.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 65%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 65%

Minute 8: 1+1+1 @ 70%

Minute 10: 1+1+1 @ 70%+

Minute 12: 1+1+1 @ 70%+

Minute 14: 1+1+1 @ 75%+

*% based off 1RM Push Press. Percentages are light so form can be the focus.

S2: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

7 Power Cleans & Jerks, 135/95

7 Burpees

7 Wall Balls 20/14

17 Calories on Rower

Rx+: As Written

Rx: 115/80, 20/14

Sp: Less than or equal to 95/65, 10/14

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Exploding Burpee (Jump High)

MIn 2: 20 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 15/10

Min 3: 10 Reps Gluten Free ( 1 side raise, 1 back kick, 1 back high kick)

L2: Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

40 Mountain Climbers

30 Sit Ups

20 DB Thrusters 20/10

200m Run

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