Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Squat Clean (1RM)
Every 2 minutes for 15 minutes (5 sets):
Squat Clean (1 RM)
Minute 0-5: Warm-Up
Minute 5: 5 Reps @ 50%
Minute 7: 3 Reps @ 60-70%
Minute 9: 2 Reps @ 70%-80%
Minute 11: 2 Reps @ 80% – 90%
Minute 13: 1 Rep Max
*% based off 1RM Squat Clean
* If you do not know your 1RM Squat Clean. Gradually add weight and find one today.
S2: Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
Up Ladder of 3… (3,6,9… )
Squat Cleans
Toes 2 Bar
Rx+: 155/105
Rx:135/95
Sp: 95/65
LIFE
L1: Metcon (Calories)
5 Min Max Cal’s on Rower
5 Min Max Cal’s on Assault Bike
Then…
5 Min AMRAP
5 KB Swings
5 Goblet Squats
L2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
Up Ladder of 3… (3,6,9… )
Wall Balls
Burpees
Rx+: 20/14
Rx: 14/10
Sp: 10/6