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: Front Squat (3 RM )

Every 2 minutes for 16 minutes:

Front Squat + Toes to Bar

Min 0-6: Technique work and build to 75% 1RM

Min 6: 5 reps @ 70%

Min 8: 3 reps @ 75%

Min 10: 3 reps @ 80%

Min 12: 1 rep @ 85%

Min 14: 1 Rep @ 90%+

Min 16: 3 RM

*Coaches Note: This is an opportunity to find a 3RM on our Front Squat. Like yesterday stick to these percentages. The idea is to find a heavy single and then drop down to weight that would be a 3RM. The point is to stimulate and trick the body into thinking its doing a heavy 1RM and then hitting a 3RM at a weight you wouldn’t have hit without tricking and preparing the body to do so.

* In between sets do 6-10 Toes to Bar.

S2: Metcon (AMRAP – Reps)

5 Rounds

2 Min AMRAP

200m Row/20 Cal’s Assault Bike

AMRAP Power Cleans

Rx+: 185/125

Rx: 135/95

Sp: 95/65

*Rest :60 in between AMRAP’s

*Score is total Power Cleans

LIFE

L1: Metcon (Calories)

Every minute for 16 minutes :

Min 1: :30 Lateral Skier Plyos

Min 2: 20 Up Downs/Sprawl

Min 3: 20 Jump squats 10/5

Min 4: Max Calorie Row

L2: Metcon (Time)

5 Rounds For Time…

20 Plate Ground to Overhead

20 KB Bottoms Up Press

20 Wall-Balls

*16 Min Time Cap