Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Farmer’s Carry (8x20m)
18 min EMOM farmers carry
Focus: Very heavy farmers carry. Short choppy steps. Squeeze core hard.
Even: 20m Farmers carry
Odd: pull up
RX+ 1 1/4 body weight+ + 5-10 strict C2B
RX body weight + 5-10 strict chin over
SP 1/2 + bodyweight + 5-10 banded strict pull up
Use Dumbbells, KB’s and farmers carry handles
S2: 1 min row 2 min rest 2 min thrusters (project rise fitness) (AMRAP – Reps)
2 rounds
1 min row (calories)
Rest 2 min
2 min max thrusters
Rest 2 min
2 min DB snatch
Rest 2 min
RX+ 135/95, 100/70
RX 95/65, 70/40
SP 75/45, 50/20
Each station should be an all out sprint.
score = cal + total reps
LIFE
L1: Metcon (No Measure)
18 min EMOM
1 min :45 sec row
2 min 15 GHD
3 min 30 glute bridge
L2: Metcon (Time)
4 rounds
20 up downs
20 KB swings 44/26
20 goblet squats
20 jane fondas (side leg lifts)