Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/DU Skill (No Measure)
5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)
2 Rounds
20 Double Unders
10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)
6 Alternating Plank & Reach
SPORT
S1: Bench Press
Swole CIty
Every 2 minutes for 15 minutes (6 sets):
Bench Press (10 RM)
Every 2 minutes for 15 minutes (5 sets):
Minute 0-3: Warm-Up
Minute 3: 10 Reps @ < 50%
Minute 5: 10 Reps @ 50%
Minute 7: 10 Reps @ 60-70%
Minute 9: 10 RM
Minute 11: 10 Reps @ 5% less than 10 RM
Minute 13: 10 Reps @ 10% less than 10 RM
*% based off 1RM Bench Press
S2: Project Rise Beep Test (AMRAP – Rounds)
“Project Rise Beep Test”
EMOM for as long as possible, add 1 rep
per minute until failure.
3 Thrusters
3 KB Swings
3 Burpees
Rx+: 95/65, 70/53
Rx:75/55, 53,35
Sp: Empty Barbell, 35/26
*This is treated as a death by. You will add 1 rep per minute until failure. “EMOM/Death By” will begin at 3 reps.
** Score is highest round completed.
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 30 Banded Tricep Push Downs Men: Blue Band. Women: Red Band.
Min 2: 12 Hammer Curls (Both arms raise at the same time, do not alternate)
Min 3: 20/15 Cals on the Assault Bike or Rower
*https://www.youtube.com/watch?v=GCT3oiq5h7k
L2: Metcon (Time)
For Time:
500m Row
20 Goblet Squats 35/26
400m Run
20 KB Push Press 35/26 (10/Arm)
500m Row
20 Up Downs
400m Run
Mobility
M1: Metcon (No Measure)
3 Min Runners Lunge (1:30 Per Leg)
3 Min Pigeon Stretch (1:30 Per Leg)