Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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: Bro Day (5×5)
DB Bench
DB Row
Every 2 mins for 12 mins:
Superset:
5 DB Bench Press
5 DB Single Arm Row
5 Dips
min 0-2: warm up
min 2-4: 5 reps of press,row, & dips
Repeat for 5 working sets.
10 calf raises can be performed between sets if you want to have calves like coach Casey.
S2: Metcon (Time)
With a partner:
“Partner Karen”
150 Wallballs
Then straight into:
“Partner Angie”
100 pull ups
100 push ups
100 sit ups
100 air squats
RX+: 30/20 Stapleton men use 20lbs but throw to bottom of rafters.
RX: 20/14
SP: 14/10
LIFE
L1: Metcon (No Measure)
12 minute clock, 3 rounds:
Min 1: 15 jumping squats
Min 2: 20 hip touches
Min 3: 20 side wallball throws
Min 4: :45 curtsy lunges https://www.youtube.com/watch?v=wzHjHs6jlIA
Metcon (Time)
10 rounds:
5 up downs
10 Russian Twist with DB 20/10
15 sit ups
20 single unders or double taps