WOD

SEPTEMBER 16 TO SEPTEMBER 20, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| September 15, 2019| 0 Comments

Monday 4 Rounds: (0-2min.) 30 Cal Row (2-4min.) 5 Burpees 10 DB Lunges 35/25s+ 15 Air Squats (4-6min.) 30/20 Cal Assault Bike (6-8min.) 30 KB Russian Swings (8-9min.) Rest Tuesday 0-20 min... 3 Rounds: 20 Push Press 75/55 500m Row 20 Push-ups 10 Burpee Pull-ups 20-30 min... 3 Rounds: 400m Run 15 Sumo Deadlifts High Pulls 75/55 30-35 min... AMRAP: 30 DB Russian Twists (25/15lb.) 10 Alternating Toe Touches (L+R= 1rep) Wednesday 15 min AMRAP: 12 Front Rack Lunges 75/55lbs. 12 Wall Balls 20/14lb. 12 Cal Row 5 min EMOM: Min 1: Max Wall Ball Cleans Min 2: Plank Min 3: Max V-ups Min 4: Plank Min 5: Max Wall Ball Cleans 15 min AMRAP: 12 Overhead Squats (just the bar) 12 Toes to Bar or Situps 12 Cal Bike *2 min rest between sections Thursday 20min. AMRAP: 50 DB Bench (45/25s+) 50 Double or single Unders 10 Single Arm Devil Press (5ea. arm) 50 Push-Ups 50 Double or single Unders 10 Single Arm Devil Press (5ea. arm) 50 Burpees 50 Double or single Unders 10 Single Arm Devil Press (5ea. arm) *Every 5min. you get a 1min. REST (Rest 4min.) 12min. to get as far as possible... 6 - 9 - 12 -15 -18 Cal Row Cal Bike Friday 35 min to finish... 60 Cal Row 30-20-10 Wall Balls (20/14lb.) Box Jumps (24/20"") Air Squats 60/45 Cal Row or Bike 10-20-30 Wall Balls (20/14lb.) American Kettlebell Swings (70/53lb.) Air Squats 60/45 Cal Bike *no rest between sections



SEPTEMBER 9 TO SEPTEMBER 15, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday 3 Rounds: 1 min: Cal Row 1 min rest 1 min: Burpee Box Jump Overs 1 min rest 1 min: Cal Row 1 min rest 1 min: Toes to Bar or Situps 1 min rest 1 min: Cal Row 1 min rest 1 min: Double Unders 1 min rest Tuesday 20 min to get as far as possible... 2-4-6-8-10... DB Squat Cleans 30 Wall Balls 20/14 100m KB Farmer Carry 5 min. rest For Time: 30-20-10 Cal Assault Bike DB Deadlifts DB Russian Twists (L+R=1) 35/25 *15 min time cap Wednesday 15min. to finish... 5 Rounds: 10 Pull-ups or Renegade Rows 10 Burpees 10 DB Push Press 50/35s Immediately into... 100 Medball Cleans 4min. rest 15 min to finish... 4 Rounds 500m Row or 400m Run 20 DB Bench Cash out: 50 Banded Pull Aparts Thursday Every 5min. x 5 Rounds 200m Run 16 DB Box Step Overs (20" for everyone) 200m Row 4min. rest 10 min EMOM: (both in same min) 12 Russian KBS 12 Goblet Reverse Lunges Friday 11 min. AMRAP: 10 Single Arm DB Hang Clean and Jerks 45/30lb. (5ea. side) 10/7 Cal Bike 10 Push-ups 11 min. AMRAP: 10 DB Renegade Rows (L+R=1) 30/20lbs. 10 DB Thrusters 30/20lbs. 10 Cal Row 11 min. AMRAP: 20 Ring Rows (feet elevated for advanced) 10 Cal Bike 20 Weighted Sit-Ups (25/15lb. Plate+) *2 min rest between sections On the renegade rows, complete 5 in a row on the right and then 5 on the left. Hold that plank position tight!


SEPTEMBER 2 TO SEPTEMBER 8, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday Labor Day - No PF Tuesday 2 Rounds For Time: 400m Farmer Carry with (2) 35/20 DBs 100 Double Unders or 150 single unders 400m Overhead Farmer Carry with (1) 35/20 DB (200m on each arm) 100 Double Unders or 150 single unders Wednesday 10 min EMOM: Min 1: 15 Wall Balls 20/14 Min 2: Max DB Deadlifts 50/35 10 min EMOM: Min 1: 200m run or 250m Row Min 2: Max Goblet Squats (same db, but you only need 1) 10 min EMOM: Min 1: 60 Double Unders Min 2: Max DB Box Step Overs 35/20s *3 min rest between each section Thursday For Time: 800m Run _ 5 Rounds 7 DB Thrusters 7 Renegade Rows 7 Burpees _ 800m Run _ 5 Rounds 7 DB Thrusters 7 Renegade Rows 7 Burpees _ 3 Rounds 200m KB farmer carry 20 Weighted Sit-ups *no rest between sections Friday Every 3 min x 5 Rounds 15/12 Cal Bike 15 Toes to bar / Knee Raises 10 DB Russian twists 35/25 3 min. rest Every 3 min x 5 Rounds 15/12 Cal Row 15 American KB Swings 10 Front Rack Lunges 95/65 Accessory: Get as far as possible in 6min... 10-20-30-40-50 Double Unders / single unders Sit-Ups


AUGUST 26 TO SEPTEMBER 1, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: EMOM 21 Min 1: 15/12 Calorie Assault Bike Min 2: 60 Double Unders or 90 Single Unders Min 3: 7 Devil Press 35/25 Rest 3 min. 3 Rounds 200m run 30 Russian Swings 200m run 15 Toes to bar or Knee Ups Time Cap 15:00 Tuesday: Every 4:00 for 16:00 Minutes 500m Row 15 Box Jumps 24/20" 15 Push-ups Rest 3:00 16 min to get as far as possible... 12-11-10-9-8-7-6-5-4-3-2-1 Burpee Deadlifts *5/5 DB Bent Over Row + 10 air squats after each set *You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 :) Wednesday: 2 Rounds: 4 min. rowing for max cals Tabata :20 hard/:10 rest x (8 Rounds) 1 min. rest 4 min. AMRAP: 10 Back squats or Goblet Squats 10 Back Rack Lunges 1 min. rest 4 min. biking for max cals Tabata :20 hard/:10 rest x (8 Rounds) 1 min. rest 4 min. AMRAP: 10 Wall Balls 10 Push Press 1 min. rest Thursday: For time: 4 rounds 200m Row 12 Burpees Immediately into... 3 rounds 5 Man makers 35/20s+ 400m Run Immediately into... 2 rounds 200m Row 12 Burpees Immediately into... 1 round 5 Man makers 35/20s+ 400m Run *36 min cap Friday: EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 20 Wall Balls 20/14 Min 3: Sumo Deadlift High Pull Min 4: 15/12 Cal Bike Min 5: 20 Sit-Ups Min 6: 50 Double Unders Min 7: Rest

AUGUST 19 TO AUGUST 25, 2019 WEEKLY PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| August 18, 2019| 0 Comments

Monday EMOM 21 Min 1: 15/12 Calorie Assault Bike Min 2: 60 Double Unders Min 3: 7 Devil Press 35/25 Rest 3 min. 3 Rounds 200m run 30 Russian Swings 200m run 15 Toes to bar or Knee Ups Time Cap 15:00 Tuesday: Every 4:00 for 16:00 Minutes 500m Row 15 Box Jumps 24/20" 15 Push-ups Rest 3:00 16 min to get as far as possible... 12-11-10-9-8-7-6-5-4-3-2-1 Burpee Deadlifts *5/5 DB Bent Over Row + 10 air squats after each set *You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 :) Wednesday 2 Rounds: 4 min. rowing for max cals Tabata :20 hard/:10 rest x (8 Rounds) 1 min. rest 4 min. AMRAP: 10 Back squats or Goblet Squats 10 Back Rack Lunges 1 min. rest 4 min. biking for max cals Tabata :20 hard/:10 rest x (8 Rounds) 1 min. rest 4 min. AMRAP: 10 Wall Balls 10 Push Press 1 min. rest Thursday: For time: 4 rounds 200m Row 12 Burpees Immediately into... 3 rounds 5 Man makers 35/20s+ 400m Run Immediately into... 2 rounds 200m Row 12 Burpees Immediately into... 1 round 5 Man makers 35/20s+ 400m Run *36 min cap Friday: EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 20 Wall Balls 20/14 Min 3: Sumo Deadlift High Pull Min 4: 15/12 Cal Bike Min 5: 20 Sit-Ups Min 6: 50 Double Unders Min 7: Rest



AUGUST 12 TO AUGUST 18, 2019 PHOENIX FIT WEEKLY PROGRAMMING PREVIEW
Ryan Fulwider| wod| | 0 Comments

Monday Every 2:00 for 20:00 Round 1: 10/7 Cal Bike + 10 DB Box Step Overs 35/20 Round 2: 10 Cal Row + 10 DB Lunges 35/20 *alt each round Rest 3 min 14 min to finish... 100 Wall Balls 20/14 *Every 2min. Complete a 200m Run *Start with the 200m Run Tuesday (0-8 min) AMRAP: 20 Push Press 35/20 20 Cal Row (10-18 min) AMRAP: 15 DB Renegade Rows 15 Burpees (20-28 min) AMRAP: 10 Push Press 50/30 10 Cal Row (30-35 min) AMRAP: Plank as long as possible 15 Air Squats *Notice that the Push Press goes up in weight on the 2nd part Wednesday 35 min to get as far possible... 30 Devil Press Run 1 mile 50 Toes-To-bar or Knee Raises Run 1 mile 70 Burpees Thursday 1. 20/15 Cal Bike + 50 KB SDHP 2. 20/15 Cal Bike + 400M Run 3. 20/15 Cal Bike + 50 Wall Balls 20/14 4. 20/15 Cal Bike + 500m Row 5. 20/15 Cal Bike + 50 Goblet Squats Rest 4 min 2 Rounds: 1 min Russian Twist with 35/25lb. DB 1 min Plank 1 min Weighted Sit-Up with (same DB) 1 min Plank 1 min rest Friday 12 min to finish... 5 Rounds: 10 DB Deadlifts 15 Box Jumps 24/20 100m run 12 min to finish... 5 Rounds: 10 DB Bench Press 50 Double Unders 10 Cal Assault Bike 10 min clock... 10 Rounds of "Cindy" 3 Minutes Rest between sets Saturday EMOM 20 Min 1: 15/12 Cal Row Min 2: 20 KB Swings 53/35 Min 3: 20 Push-Ups Min 4: Max Wall Balls 20/14 Min 5: Rest 23-36min. 100 Overhead Walking Lunges with a plate 45/25 * Every time you break, complete a 200m Run AND 5 Burpees. * Make this hard! Do 95/65lbs on the bar if you’re advanced. Shoot for a 10-12min. finish time!


AUGUST 5 TO AUGUST 11, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday EMOM 10 (Both in same min) 8 Burpees 8 DB Front Squats Rest 3 min. EMOM 10 (Both in same min) 8 Alt DB Snatch 45/30 8 Wall balls (20/14) Rest 3 min. AMRAP 12 100m Single Arm KB Farmer Carry 70/53lb. 15 Toes to Bar Tuesday 5 Rounds 1 min. Cal Row (Goal: 15/12+) 1 min. DB Bench Press 1 min. Single/Double Unders 1 min. Kettle Bell Swings 1 min. rest Rest 3 min Ab's 1 min Right Side Plank 1 min Sit-ups 1 min Left Side Plank 1 min Reverse sit-ups 1 min Plank 1 min Reverse sit-ups 1 min Right Side Plank 1 min sit-ups 1 min Left Side Plank Wednesday 0-9 min... 1 Mile Run 9-19 min... 100 DB Push Press 50/35s *5 burpees EMOM *Start with burpees 19-29 min... 2000m Row 29-39 min... 100 Renegade Rows 35/20lb.+ *EMOM 5 push-ups in your DBs *Start with push-ups Thursday Team of 2 AMRAP 35 50 Cal Bike 100 DB Snatch 50 Cal Bike or Row 100 Push-Ups 50 Cal Row 100 Air Squats Friday (0-9min.) 2 Rounds: 25 Cal Bike 25 DB Deadlifts (9-18min.) 2 Rounds: 25 Cal Row 25 Box Jumps (18-27min.) 2 Rounds: 200M Run 25 Wall Ball (27-35min.) 100 Russian Twists with 35/20lb DB *Left+Right= 1rep Saturday Team of 2 35 min to finish... 800m Run (200m intervals) 100 Push Press 75/55 100 Sit-Ups 100 American KB Swings 53/35 150 Air Squats 100 American KB Swings 53/35 100 Sit-Ups 100 Push Press 75/55 800m Run (200m intervals) Sunday Get as far as possible in 35min... 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run

JULY 29 TO AUGUST 4, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| July 28, 2019| 0 Comments

Monday 10min. to get as far as possible... 5-5-5-5-5 Devil Press 10-20-30-40-50 Wall Balls AMRAP 10 10 DB Lunges 50/35s 20 Abmat Sit-ups 10min. to finish... 5 Rounds: 15/10 Calorie Assault Bike 12 Knee Raises / AbMat Situps 3min. rest between sections Tuesday EMOM 10 Odd: 40sec. DB Push Press Even: 40sec. Renegade Rows EMOM 14 Odd: 15/12 Cal Row Even: 20 Russian KB Swings AMRAP 8 8 KB SDHP's 70/53 8 Lateral Burpees Over the KB Wednesday 21min. EMOM: Min 1.) 10 DB Bench Press Min 2.) 10 Heavy Goblet Squats Min 3.) 12/9 Cal Assault Bike Rest 5min. 3 Rounds: 1min. of DB Curls 1min. of DB Seated Presses 1min. of Push-Ups 1min. Rest Thursday Every 5min. X 4 Rounds: 400m Run 20 Alt. DB Snatches 10 DB Power Cleans Max AbMat situps until the 4min mark... Rest 4min. 12min AMRAP: 30 Double Unders 15 Russian Twists 35/25lb DB 30 Double Unders / 45 Single Unders 15 Weighted Sit-Ups w/ same DB Friday For time: Three rounds of: 50 Russian KB Swings 25 Box Jumps then, Three rounds of: 21 Wall balls 21 Pull-Ups or Ring Rows then, 400m Single Arm Farmer Carry with 1 KB 1 Mile Bike (.7 MIles) 400m Single Arm Farmer Carry with 1 KB 1000M Row Time Cap 35:00 Saturday 5min. EMOM: 12/9 Cal Row Immediately into; 5min. EMOM: 8 Burpee DB Deadlifts Immediately into; 5min. EMOM: 40sec. Plank Rest 5min. 5min. EMOM: 10/7 Cal Assault Bike Immediately into; 5min. EMOM: 8 Burpee DB Deadlifts Immediately into; 5min. EMOM: 40sec. of Plank Sunday Get as far as possible in 35min... 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run



JULY 22 TO JULY 28 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday AMRAP 20 25/20 Calorie Bike 25 DB Push Press 25/20 Calorie Row 25 KB Sumo Deadlift High Pulls 75 Double Unders/100 Single Unders Rest 5min. 10min. to finish... 50-40-30-20-10 Russian Twists with 5lb. plate 10-10-10-10-10 V-up 10-10-10-10-10 AbMat Sit-Ups Tuesday 15 Min EMOM: Min 1: 16 Alt. DB Snatches Min 2: 16 Wall Balls Min 3: 15/12 Calorie Assault Bike Rest 5 min. 15 Min AMRAP: 10 DB Lunges 100m Single Arm DB Overhead Walk 10 Renegade Rows 100m Run Wednesday 2 Rounds 5 min AMRAP: 5 Rounds 7 Box Jumps + 8 DB Squat Cleans. Max Cal Bike in remaining time! Rest 1 min 5 min AMRAP: 5 Rounds 7 Burpees + 8 Plate Ground To Overhead Max Cal Row in remaining time! Rest 1 min Rest 3 min 12 min to finish... 21-15-9 Russian Swings V-Ups Immediately into... 9-15-21 Wall Balls Ab Mat Sit-ups Thursday: 4 Rounds: (0-2min.) Row 500m (2-4min.) Max Alt. DB Snatches (4-5min.) Max Double or Single Unders (5-6min.) Max DB Thrusters (6-7min.) Max Sit-Ups or Toes-To-Bar (Rest 2min.) Friday (0-15min.) 3 Rounds: 400m Run 30 Push Press 50/35s 20 DB Deadlifts 70/50s 10 Toes-To-Bar (15-30min.) 15min. to finish... 10 Rounds: 30 Double Unders 3 Devil Press 50/35s (30-35min.) For Time and Quality: 100 Russian Twists with 25/15lb. DB (Left + Right = 1 rep) Saturday: 35min. to get as far as possible... 10 Wall Balls _ 10 Wall Balls 25 Box Jumps 20" _ 10 Wall Balls 25 Box Jumps 20" 50 American KB Swings (53/35lb) _ 10 Wall Balls 25 Box Jumps 20" 50 American KB Swings (53/35lb) 75 Front Squats with 45/35lb Bar _ 10 Wall Balls 25 Box Jumps 20" 50 American KB Swings (53/35lb) 75 Front Squats with 45/35lb Bar 100 Cals of your choice Sunday: Teams of 2 AMRAP 30 100 Single Unders (Each) 100 Calorie Row 80 Russian KB Swings 80 Sit-Ups 60 Pull-Ups or Ring Rows 60 Russian Twists with DB 400m Run 40 Cal Assault Bike One person works at a time.  


JULY 8 TO JULY 14, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| July 7, 2019| 0 Comments

Monday EMOM 10 10 WallBalls 10 Half Kneeling Single Arm DB Press (5L/5R) Followed by 22 min AMRAP 12 Burpees 12 Russian KB swing 250m row or 200m run Finisher 2-4 Rounds 10 Box Dips 10 KB Goblet Squats 10 V-ups Tuesday 4 Rounds 6 DB Hang Squat Clean 6 DB Push Jerks Followed by 4 Rounds 6 min Cycles 400m run 15 Renegade Row 50 air squats 15 Renegade Row Finisher 3-5 Rounds 10 DB Side Raises 10 DB Bent Over Rows 20 Hollow Rocks Wednesday EMOM 10 10 Plank Shoulder Taps 5-10 Push-ups Followed by In 20 min: 2000m row THEN, AMRAP for the remainder of the time: 10 ring rows 10 KB swings 10 burpees Finisher 3-4 Rounds 60s Plank 12 DB Curls 12 Blugarian Split Squats (6L/6R) Thursday 5 Rounds 10 DB Reverse Lunges 20 Jumping Jacks Followed by 20 min AMRAP 10 DB push press -2 dbs- (med) 12 hanging knee raises * 50' walking lunge (or 16 reverse lunges in place) 15 russian KB swing (med) *At min 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, stop and perform 8 DB bent over rows Finsher 2-3 Rounds 15 Plate Sit-ups 15 Loaded Glute Bridges 10-15 Plate Push-ups Friday EMOM for 8 (alternating) 10 Med Ball Cleans 20 Mountain Climbers Followed by AMRAP 22 15 DB hang power cleans 15 cal row 15 burpees step over rower 1 min Rest Saturday Team of 2 80-60-40 KettleBell Swings Abmat Situps *Run 400M together after each round of Situps Sunday EMOM for 10 (alternating) 10 Wall Balls 20 Plate Jumps Followed by 5 Rounds - 45s On/15s Rest DB thrusters Bear crawl (20' lengths) Single unders Rest 2:00 After 15 minutes: 800m run or 1000m row


JULY 1 TO JULY 7, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| June 30, 2019| 0 Comments

Monday 3 Rounds 10 Single Arm DB Front Squat (5L/5R) * 10 Half Kneeling Single Arm DB Press (5L/5R) * Scale up: Single Arm DB OH Squat (5L/5R) Followed by 3 cycles 12 cal Assault Bike 20 single arm DB power snatches Then 3 rounds of: 10 ring push ups 15 DB deadlifts 1 min rest Finisher 2-4 Rounds 12 DB Weighted Reverse Lunge to Step-ups (6L/6R) 12 Renegade Rows (6L/6R) 1 min Plank Tuesday EMOM for 10 (alternating) 10 DB Floor Press 10 WallBall Followed by AMRAP 21 12 DB shoulder press 400m run 12 DB push press (same) 200m run 12 DB jerks (same) 100m run Finisher 3 Rounds 15 DB Bent Over Rows 15 Loaded Hip Extensions 15 Hollow Rocks Wednesday EMOM for 10 (alternating) 10 DB Reverse Lunges 10 DB Single Arm Ring Rows (5L/5R) Followed by 4 cycles - In 5 minutes: 500m row Then max rounds w/ the remaining time: -80 single unders -12 bumper plate burpees -8 reverse lunge steps w/ plate overhead 4L/4R 2 min rest between cycles. Start rounds where you left off (after row buy in) Finisher 3-4 Rounds Tabata 20 sec On/10 sec Rest Med ball Sit-ups Push-up * Air Squat Thursday No Phoenix Fit Classes Friday EMOM for 10 (alternating) 30 sec On/30 sec Rest Jump Rope KB Swing Followed by AMRAP 25 15 DB front squats 15 push ups 21 DB hang power clean 250m row 1 minute rest Finisher 3-4 Rounds 16 Suitcase Lunges 16 Alternating V-ups 16 DB Bicep Curls Saturday 5 Rounds 6 Plank to Pike (feet on a box) 10 Jumping Lunges Followed by AMRAP 20 12 ring rows 400m run 12 floor seated DB strict press 40 single unders Sunday 5 Rounds 8 Hang DB Squat Cleans 10 Single Arm DB Push Jerk (5L/5R) Followed by AMRAP 25 15 DB power clean 20 sit ups * 20 wall ball 10 shuttle 20' 1 min rest Finisher 3-4 Rounds Tabata 20 sec On/10 sec Rest Hollow Hold Left Side Plank Glute Bridge Hold Right Side Plank


JUNE 24 TO JUNE 29, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| June 23, 2019| 0 Comments

MONDAY EMOM for 10 (alternating) 10 DB Bent Over Rows 10 Single Leg DB Deadlifts (5L/5R) Followed by: 3 cycles - In 7 minutes: 12 ring rows or renegade row Then max rounds with the remaining time: 12 KB deadlifts 200m run 2 min rest Finisher: 2-4 Rounds 15 Plate Sit-ups 15 Plate Push-ups 15 Plate Squats TUESDAY EMOM for 8 (alternating) 10 Single Arm DB Strict Press (5L/5R) 10 2-DB split squat (5L/5R) Followed by: In 8 min, 21-15-9 DB thruster (light) Push ups Row for cal the remainder of the time 1 min Rest In 7 min, 21-15-9 KB goblet squat (light) DB renegade row Row for cal the remainder of the time 1 min Rest In 6 min, 21-15-9 DB front rack lunges (light) DB hang power cleans Row for cal the remainder of the time WEDNESDAY 4 Rounds 10 KB Sumo Deadlift High Pulls Max L-Sits Followed by: 3-6-9… AMReps in 8 min step ups (high) russian KB swing (heavy) At min 0:00, 2:00, 4:00 & 6:00 stop & perform 6 V-ups Rest 2 min 3-6-9… AMReps in 8 min box jump (high) american KB swing (heavy) At min 0:00, 2:00, 4:00 & 6:00 stop & perform :20 Plank Rest 2 min 3-6-9… AMReps in 8 minutes jumping lunges single arm DB power snatch (heavy) At min 0:00, 2:00, 4:00 & 6:00 stop & perform 3 burpees THURSDAY EMOM for 10 (alternating) 10 Bulgarian Split Squats (5L/5R) 10 Single Arm DB Press (5L/5R) Followed by: AMRAP 20 Row 500m 10 DB Devils Press 20 Mountain climbers 10 goblet squats 1 min rest Finisher 3-5 Rounds 10 DB Front Raises 10 DB Reverse Lunges 10 Alternating V-ups FRIDAY EMOM for 10 (alternating) 10 Single Arm RIng Rows (5L/5R) 10 Suitcase DB Walking Lunge Followed by: AMRAP 25 400m run 20 burpees 15 2-hand DB bent over rows 20 air squats Finisher: 3-4 Rounds Tabata 20 sec On/10 sec Rest Glute Bridge Hold Left Side Plank Right Side Plank SATURDAY EMOM for 10 (alternating) 10 DB Forward Lunges 10 DB Bent Over Row Followed by: Team of 2 AMRAP 20 20 sit ups * - partner must be in hang 20 DB box step ups (light) - partner must be in plank 20 box jumps - alternate w/ partner-10 ea 20 DB hang squat cleans (light) - partner rests SUNDAY In 25 minutes: 35 russian KB swings (heavy) 35 abmat sit ups 800m run or 1.5 mile airdyne/assault bike 30 russian KB swings (heavy) 30 abmat sit ups 600m run or 1.25 mile bike 25 russian KB swings (heavy) 25 abmat sit ups 400m run or 1 mile bike 20 russian KB swings (heavy) 20 abmat sit ups 200m run or 0.5 mile bike Row for Cals the remainder of the time



JUNE 17 TO JUNE 23, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday EMOM for 10 (alternating) 8 DB Jerk or Push Press 10 Wall Ball Followed by: 5 rounds for reps. 1 min DB front rack reverse lunge steps 1 min DB mountain climbers 1 min Renegade Rows 1 min row for cal 1 min Rest Finisher 3-5 Rounds 10 DB Front Raises 10 DB Curls 20 Sit-ups Tuesday 5 Rounds 10 russian KB Swings 10 KB Goblet Squats Followed by: In 9 minutes: 10 single arm DB hang power snatch 15 single arm DB front squat 20 single arm DB clean and jerk 20 burpees Assault Bike for Calories with remainder of time Rest 2:00 Repeat 1 more time Finisher 3-4 Rounds 18 Russian Twists (8 ea side total) 14 DB Side Raises 10 DB Bulgarian Split Squats (5L/5R) Wednesday EMOM for 10 (alternating) 10 Single Leg DB Deadlifts (5L/5R) Max L-Sit Followed by: 25 min AMRAP 12 DB squat cleans (med) 12 DB front squats (same) 12 DB push press (same) 12 V-up 100 single unders 1 minute rest Finisher 2-4 Rounds 15 Banded Lat Pulldowns 15 Banded Good Mornings Thursday In 12 minutes: 1000m row or 1.5 mile airdyne 1 min rest With remaining time, Rnds of: 20s per side, side plank 8 per side archer ring rows 8 per side single leg glute bridge REST 2 MIN In 12 minutes: 1000m row or 1.5 mile airdyne 1 min rest With remaining time, Rnds of: 30s plank 8 ring rows 8 glute bridge Finisher 2-3 Rounds 15 Banded Tricep Press Downs 15 Banded Hamstring Curls 15 Air Squats Friday 30 min AMRAP 25 burpees 400m medicine ball run 25 jumping pull-ups 400m MB run 25 seated DB strict press (med) * 400m MB run 25 ring rows * 400m MB run 25 Burpees (start next round with 400m run) Finisher 3-4 Rounds Tabata 20 sec On/10 sec Rest Single Leg Plank Left Single Leg Plank Right Hollow Hold Assault Bike Saturday EMOM for 10 (alternating) 12 DB Renegade Rows (6L/6R) 12 DB Reverse Lunges (6L/6R) Followed by In 7 minutes: DB farmers carry (20' increments) perform 5 DB thrusters each time you pick up the dbs (at the beginning, after a rest, etc.) In 7 min, run 800m In 7 minutes: Bear Crawl (20' increments) perform 5 DB deadlifts Finisher 3-5 Rounds 12 GHD Sit-ups 12 Slam Ball over Shoulder Toss (6L/6R Sunday 5 Rounds 10 DB Box Step ups to Press (5L/5R) 15 Plate Jumping Jacks Followed by 24 min AMRAP For time with buy in: 30 DB floor press (med) Then AMRAP: 10 toe to med ball * 10 DB shoulder press (med) 15 Box jump (med height) 20 american KB swing (med) Finisher 2-4 Rounds 10 Med Ball Clean to Wall Ball 10 Burpee to Med Ball


JUNE 10 TO JUNE 16 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: EMOM for 10 (alternating) 8 DB Push Jerk or Push Press 10 DB Split Squat (5L/5R) Followed by: 5 Rounds, in a 4 min Cycle 50m Walking Lunge 50 Abmat Sit-ups Rest remainder of Cycle Finisher: 2-3 Rounds 10 DB Push-ups 15 Weighted Glute Bridges 20 Plate Sit-ups Tuesday: EMOM for 8 (alternating) 10 2-DB Single Leg Deadlifts (5L/5R) 20 Plate Jumping Jacks Followed by: AMRAP 24 12 single arm DB hang power snatch 12 1 leg box squats 12 ring push ups 100 single unders Finisher: 3-4 Rounds 10 Box, Bar, or Ring Dips 10 DB Deadlifts 10 Tuck-ups Wednesday: EMOM for 10 (alternating) 8 Med Ball Cleans to Wall Balls 12 Single Arm DB Press (6L/6R) Followed by: In 10 minutes 500m row Rest 2 min 400m row Rest 2 min 300m row THEN at the 10 min mark, straight into: 500m run Rest 2 min 400m run Rest 2 min 300m run Finisher: 2-3 Rounds 10 Hanging Knee Raises or Toes to Bar 15 Wall Ball 20 Banded Lat Pulldowns Thursday: 5 Rounds 12 DB Renegade Rows 12 Mountain Climbers Followed by; AMRAP 20 6 Renegade Rows 12 push-ups 12 russian KB swings .5 Mile Assalut Bike Finisher: 3-4 Rounds 12 Banded Face Pulls 12 Banded Good Mornings 12 Reverse Lunge to Box Step-up (6L/6R) Friday: EMOM for 10 (alternating) 10 DB Floor Press 10 DB Reverse Lunge (5L/5R) Followed by: 10 min AMRAP 8 DB push press 40' walking lunges 16 american KB swings 2 min Rest 10 min AMRAP 8 DB push jerks 20 jumping lunges 16 Wall Ball Finisher: 3-4 Rounds 10 DB Bent Over Rows 10 Sprawls 15 Air Squats Saturday: Fight Gone Bad 5 Rounds, 1 min per station: wall-ball KB sumo deadlift high pull box Jump DB push-press cal row 1 min Rest Finisher: 3-4 Rounds Tabata 20 sec On/10 sec Rest Single Leg Plank - Left Single Leg Plank - Right Reverse Lunge Sunday: 5 Rounds Max L-Hang 5 DB Hang Muscle Clean 5 DB Front Squat Followed by: AMReps in 9 min 6 DB hang power clean (med) 6 burpees 2-4-6-8… 20' round trip shuttle run -no line touch- (6 hpc, 6 burpees, 2 round trips, 6 hpc, 6 burpees, 4 round trips, 6 hpc, 6 burpees, 6 round trips, etc.) Rest 3 min THEN IN REVERSE!: Repeat the total reps completed in the 1st 9 min (but backwards. Ex: If ended w/ 6,6,12, start w/ 12,6,6, then 10,6,6, etc...)

JUNE 3 TO JUNE 9 WEEKLY PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| June 2, 2019| 0 Comments

Monday: EMOM for 10 (alternating) 10 Russian KB Swings 10 Goblet Squats Followed by: 24 min AMRAP 12 DB shoulder press (med) 10 DB front squats (med) 16 sit ups * 100m run Finisher 2-3 Rounds 15 DB Front Raises 12 DB Reverse Lunges (6L/6R) 15 Plate Sit-ups Tuesday: EMOM for 10 (alternating) 7 DB Push Jerk 10 DB Split Squats Followed by: For time: 14 DB thrusters (heavy) 70 single unders * 12 DB thrusters 60 single unders 10 DB thrusters 50 single unders 8 DB thrusters 40 single unders 6 DB thrusters 30 single unders Rest 3 min THEN: 1 mile run Wednesday: 5 Rounds 8 Box Dips 15 Jumping Jacks Followed by: 20 min AMRAP 1-2-3-4-5... Renegade Row bumper plate burpee 10 calorie row Finisher: 2-3 Rounds 15 Sit-ups 15 Hip Extensions 15 Plate Squats Thursday: EMOM for 8 (alternating) 7 DB Hang Squat Clean 7 Strict DB Press Followed by: 25 min AMRAP 10 american KB swings (heavy) 10 box jumps (med) 10 ring push-ups * 5-40' shuttle runs (20' down and 20' back) Finisher: 2-4 Rounds 8 Strict V-ups 12 DB Renegade Row 16 DB Box Step ups Friday: EMOM for 10 (alternating) 10 Single Arm DB Push Jerks (5L/5R) 10 Single Leg 1-DB Deadlift (5L/5R) Followed by: 8 min AMRAP 40' broad jump (20' out, 20' back) 40' bear crawl 16 jumping pull-up * 1 min Rest AMRAP in 5 minutes 25 single unders 6 burpees 1 min Rest AMRAP in 8 minutes 12 box jumps overs 6 plank to pike 12 DB bent over rows Finisher 2-4 Rounds 15 DB Floor Press 15 DB Floor Wipers 15 Air Squat Saturday: 5 Rounds 1 min DB deadlifts 1 min wall balls 1 min single arm DB power snatches 1 min walking lunges 1 min med ball pass sit ups 1 min Rest Finisher: 3-4 Rounds - Tabata 20 sec on, 10 sec rest Left Single Leg Plank Right Single Leg Plank Left Side Plank Right Side Plank Sunday: 3 Rounds 8 One Leg Box Squats * 8 DB Push-ups Followed by: 6 Rounds, on a 5 min Cycle: 10 rope lay downs * 10 DB front squats 10 DB push presses 400m run Finisher: 3-5 Rounds 10 V-ups 10 Mountain Climbers 10 Single Leg KB Deadlift (5L/5R)

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