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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Z-Press

Seated Barbell Strict Press
Every 2 minutes for 15 minutes (6 sets):

Z Press + Banded Face Pull

Minute 0-2: Warm-Up

Minute 2: 10 w/ Empty Barbell

Minute 4: 8 @ 50%

Minute 6: 8 @ 60% – 65%

Minute 8: 5 @ 65% – 75%

Minute 10: 5 @ 75% – 85%

Minute 12: 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 (Time)

4 Rounds

300m row/Ski Erg/Assault Bike 15/10

10 Wall Balls

3 Power Snatches @ 70% of 1RM

1 Min Rest In Between Rounds.

RX+: 20/14, 135/95

RX: 20/14, 95/65

SP: 14/10, 75/55

LIFE

L1: Metcon (No Measure)

15 Min EMOM

1 Min: 12 Elevated Push Ups (Use box or Parallette)

2 Min: 2: 5m + 10m Shuttle Sprint

3 Min: 10 Wall Balls

L2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

6 Burpees

12 Deadlifts, 95/65

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

200 m run