Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up F (No Measure)
2 rounds
10 Calorie Assault Bike @ 80%
5 Push Press + 5 Push Jerk w/ Empty Barbell
5 Dive Bomber Push Ups
10 Ab Mat Sit Ups
SPORT
S1: Strict Press in Split Jerk Stance
Every 2 minutes for 15 minutes (6 sets):
Stict Press in Split Jerk Stance
Focus: Do 1 Split Jerk then do strict press (In split stance) at weights listed below.
Minute 0-4: Warm-Up/Technique
Minute 4: 5 Reps @ 40-45%
Minute 6: 5 Reps @ 45-50%
Minute 8: 5 Reps @ 50-55%
Minute 10: 5 Reps @ 50-55%
Minute 12: 5 Reps @ 50-55%
Minute 14: 5 Reps @ 50-55%
*% based off 1RM Jerk
*:20 sec hollow hold between each set (6 total).
*https://youtu.be/2QbHxL8Lj70 (skip to :17)
S2: Metcon (Time)
TEAM WOD
Teams of 3 complete …
3 Rounds for Time
75 Wall Balls, 20/14
50 KBS, 53/35
25 Burpee Box Jumps, 24/20
*You cannot do more than 10 consecutive reps.
*20 Min Time Cap
Rx+: 20/14, 70/53, 24/20
Rx: As Written
Sp: 14/10, 35/26, 20/16
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 25 Supine Hamstring Curl on Med Ball
Min 2: 20 Cal Row
Min 3: 20 Single Arm DB Thruster 20/10
Hamstring Curl Demo: *https://www.youtube.com/watch?v=KK-8h0vSPq8
L2: Metcon (Time)
TEAM WOD
Teams of 3 complete …
3 Rounds for Time
80 Cal Assault Bike
50 KBS, 35/26
30 Burpee Box Step Ups , 24/20
*You cannot do more than 10 consecutive Reps/Calories.
*20 Min Time Cap