Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
(No Measure)
Line Drills (Length of gym x 2)
Side Shuffle
Broad Jump
Crab Walk
Bear Crawl
SPORT
S1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 1 Heavy Sled Push (Down and Back/Length of Gym) 185/125
Min 2: 3 Reverse Lunge/Leg 135/95
Min 3: 10 Jumping Squats 30/20
*Coaches Note: This day is meant to train explosive power. Use these light weights to move as fast as possible.
S2: Metcon (Time)
200 Calories Row or Assault Bike
*Every 25 Calories do 10 Push-Ups
*Score is time.
LIFE
L1: Metcon (No Measure)
Tabata Assault Bike/Row
With remaining time do the following…
4 Rounds
20 Russian KB Swings
20 Ball Slams
10 Burpee
*Use preset computer settings on Assault Bike or Rower for Tabata.
L2: Metcon (Time)
6 Rounds (20 Min Time Cap)
30 Grasshoppas!
20 Box Jump Or Step-Up
400 M Run