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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Push Press (6×3 (60% – 80%))

15 min EMOM

Focus

*Focus on Slow Dip and Explosive speed out of the hole in the Push Press.

Push Press + Plyometric Push Up

0-4 Min: Skill/Warm Up to 60%

4 Min: 3 @ 65% – 70%

6 Min: 3 @ 65% – 70%

8 Min: 3 @ 70% – 75%

10 Min: 3 @ 70% – 75%

12 Min: 3 @ 75% – 80%

14 Min: 3 @ 75% – 80%

In Between Sets do the following….

RX+: 4 Plyo Push Ups (Two 45lbs Plates on left and right side, Start with Chest on floor, push up, hands will leave the floor, and land with hands on plates above)

RX: 5 Deficit Push Ups ( Two 45lbs Plates total. 1 on left, 1 on right. Beginning with hands on plates do push up with chest touching below height of plate on floor)

Sp: 5 Strict, Slow and Controlled Push Ups.

S2: Metcon (Time)

For Time:

400m DB Farmers Carry

50 KB Swings

40 Air Squats

30 Calorie Row

20 Toes 2 Bar

10 KB Thrusters (Single Arm, 5/Arm)

Rx+: 70/50, 70/53

Rx: 50/40, 53/35

Sp: 30/20, 35/26

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

Box Step Ups

Russian KB Swings

Plank

Elevated Push-Ups

Shuttle Sprints (5m,10m)

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (Time)

500m Row

10 Rounds For Time:

5 DB Strict press 15/10

5 Up-Downs

5 Leg Raises (From Ground. Half of a V Up)

6 DB Jumping Lunges 15/10

20 Minute Time Cap

CORE

C1: Metcon (No Measure)

5 Rounds

10 Explosive Sit-Ups w/ Light Medball (Throw against wall and catch)

20 Russian Twists w/ Light Medball