WOD

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)



MAY 27 TO JUNE 2, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Murph @ 10:00 Tuesday: 5 Rounds - 30s on, 30s off Jump Rope/Double Under Followed by: In 13 min, 1000m row, then max rounds of: 12 DB thrusters 12 DB renegade rows Rest 2 min In 9 min, 750m row, then max rounds of: 12 DB front squats 6 burpees Rest 2 min In 5 min, 250m row, then max rounds of: 12 DB push presses 6 Burpees FInisher: 3-5 Rounds 12 DB Floor Press 12 Hollow Rocks 12 Glute Bridges Wednesday: EMOM for 8 (alternating) 6 DB Jerk or Push Press 6 DB Split Squat Followed by: 5 rounds 1:00 KB swing 1:00 Suitcase carry 20' 2:00 Calorie Row 2:00 Rest Finisher: 3-4 Rounds 12 Strict Hanging Knee Raises or V-ups 15 DB Curls 15 Banded Hamstring Curls Thursday: EMOM for 8 (alternating) 10 KB Goblet Squat 5 Plank to Pike (feet on box) Followed by: AMRAP 12 10 burpees 25 single unders 2:00 Rest AMRAP 12 10 push-ups 10 air squats 6 - 20' shuttle runs Finisher: 3-4 Rounds 12 Sit-ups 14 Banded Lat Pulldowns 16 Single Leg Glute Bridges Friday: 4 Rounds 6 min Cycle 8 DB hang power snatch + OHS 10 hanging knee raises 100m run w/ medball 8 DB hang power snatch + OHS 10 hanging knee raises 100m run w/ medball Finisher: 2-4 Rounds 15 Wall Ball 15 Banded Tricep Press Downs 15 Hip Extension Saturday: EMOM for 10 (alternating) 7 Strict Press 10 DB Lunges (5 each side) Followed by: AMRAP in 7 min 200m run 8 jumping chest to bar pull-ups 12 wall ball 2 min Rest AMRAP in 7 min 200m row 8 ring rows * 12 med ball clean (med) 2 min Rest AMRAP in 7 min 10 cal assault bike 8 push-ups 12 slam balls Finisher: 3-4 Rounds 60 sec Plank 12 DB Deadlift 12 Single Arm Bent Over Row Sunday: AMRAP 25 Teams of 3, one person at a station: 1 person rows 250m 1 person bear crawls, 20'=1 rep 1 person KB farmer carry 2 KBs, 20'=1 rep Finisher: 3-5 Rounds 12 DB Thrusters 10 Alternating V-ups


MAY 20 TO MAY 26, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: AMRAP 30 500m row 3 Rounds of: 8 single KB front squats 16 american KB swings 32 single unders Followed by: 3-5 rounds 12 DB curls 12 DB step ups 30s per side side plank Tuesday: EMOM 8 8 DB Push Press 10 DB Split Squat Followed by: AMRAP 26 200m Run Then 3 rounds for time 16 DB deadlifts 12 DB hang power cleans 8 DB jerks Then 200m Row Finisher: 2-4 Rounds 16 DB Suitcase Lunges 14 DB Renegade Rows 12 DB Push-ups Wednesday: Skill: 5 Rounds 5 Plank to Pike (feet on a box) 10 Jumping Squats Followed by: 4 Rounds, on a 6 min Cycle: 14 single DB hang power snatch (med) * 7 DB thrusters (same, 2 DBs) 14 hanging knee raises 20' out & back shuttle, 6 trips, 60 single unders, 20' out & back shuttle, 6 trips Rest remainder of Cycle Thursday: Skill: EMOM 10 7 DB Deadlift 10 Single Arm DB Bent Over Row (5L/5R) Followed by: AMRAP 20 12 single arm DB front squat 80' OH DB carry 12 DB deadlifts 12 Cal Assault Bike 1 min Rest Finisher: 3-5 Rounds Tabata 20 sec on/10 sec rest Left Side Plank Hollow Hold Right Side Plank Glute Bridge Friday: Skill: 6 Rounds, 1:00 min/station: Calorie Row Burpee Double Under Rest 1 min Finisher: 2-4 Rounds 5 'Ring Outs' (think of an 'ab wheel' on the rings) 10 Bicep Curls 15 Banded Good Mornings Saturday: Skill: 5 Rounds 6 DB Strict Press 10 DB Reverse Lunge Followed by: AMRAP 25 12 ring row 16 wall ball 24 single arm KB swings 200m run Finisher: 3-5 Rounds 10 Hanging Knee Raises/Toes to Bar 20 Air Squats Sunday: Skill: EMOM 8 7 DB Power Clean 10 Single Arm Ring Row (5L/5R Followed by: 21-18-15-12-9-6-3 for time. DB shoulder press DB hang power clean box jump 40' bear crawl (20' out & back)


MAY 13 TO MAY 19, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Skill: 5 Rounds Max time L-Sits 6 Box Dip Followed by: AMRAP 20 9 DB squat clean 9 DB front squat 9 DB jerk Row 250M Rest :30 Finisher: 3 Rounds 15 Single Arm DB Bent Over Row 15 Loaded Glute Bridges 15 V-ups Tuesday: Skill: EMOM 10 10 Single Arm Ring Rows (5L/5R) 10 DB Split Squats (5L/5R) Followed by: 7 rounds 3 Minutes Cycles Start each Cycle with: 6 20' Out & Back 'shuttle' run AMRAP the remainder of the time with: 10 DB Renegade Row 15 Wall Ball Rest 1:00 Finisher: 3-4 Rounds 16 Reverse Lunge Steps 16 Banded Tricep Press Downs 1 min Plank Wednesday: Skill: EMOM 6 10 DB Push Press 10 Single Leg DB Deadlift (5L/5R) Followed by: AMRAP 13 15 russian KB swing (heavy) 10 burpee 60 single unders 3 min Rest AMRAP 11 15 KettleBell Swing 10 Down/Up 12 cal Assault Bike Finisher: 2-4 Rounds 12 DB Floor Presses 16 DB Wipers 12 Jones Squats Thursday: Skill: 5 Rounds 30 sec Jumping Jacks 30 sec Rest Followed by: 5 rounds 5 min Cycles 15 DB Hang Snatch 10 SA DB front squat (5L/5R) * 400m run Rest remainder of the cycle Finisher: 3-5 Rounds 12 DB Front Raises 12 DB Bent Over Rows 12 KB Goblet Squat Friday: Skill: EMOM 10 5 Plank to Pike 10 DB Step ups Followed by: 18 min AMRAP 500m row 40 air squats 30 abmat sit ups 20 push ups 10 kipping pull ups 500m row 10 kipping pull ups 20 push ups 30 abmat sit ups 40 air squats 500m row 40 air squats 30 abmat sit ups etc.... Finisher: 3-4 Rounds 10 Hanging Knee Raise 15 wall ball Saturday: AMRAP 20 100m bumper plate farmer carry 12 bumper plate burpees 12 bumper plate squats (hug to chest) 12 ring rows 1 min Rest Finisher 3-5 Rounds Tabata 20 sec On/20 sec Rest Single Leg Plank -Left Plank Single Leg Plank -Right Hollow Hold Sunday: Skill: EMOM 6 10 DB Floor or Bench Press 10 DB Front Squats Followed by: AMRAP 8 5 DB thruster 5 KB sumo deadlift high pull 20' lateral shuffle, 5 round trips, touch ground with your hand past each line Rest 1 min 6 min AMRAP 10 burpees 20 walking lunges Rest 1 min Repeat 8 min AMRAP

MAY 6 TO MAY 12, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| May 5, 2019| 0 Comments

Monday: Skill: EMOM 10 8 Step-ups OR Box Jumps 8 DB Squat Cleans Followed by: AMRAP 20 15 Calorie Row 15 DB hang power cleans 15 Box Dip Finisher: 3-4 Rounds 12 DB Curls 12 Single Leg Deadlifts (6L/6R) 15 Banded Tricep Press Downs Tuesday: Skill: 5 Rounds Max L-Sits 10 Push-ups Followed by: 3 Rounds In 8 minutes: 500m row Then Max Rounds with the remaining time: 10 DB push jerk 10 DB power cleans 15 DB front squats Wednesday: AMRAP 30 200M Run 20 Ring Rows 200M Run 20 Push-ups 200M Run 20 Abmat Sit-up 200M Run 20 Air Squats Finisher: 3 Rounds Tabata 20 sec ON/10 sec Rest Left Side Plank Hollow Hold Right Side Plank Assault Bike Thursday: Skill: 5 Rounds 10 DB Reverse Lunges (5L/5R) 45 sec Plank Followed by: Every 8:00 for 24:00 Minutes 1000M Row Then Max Rounds w/ the remaining time: 100m bumper plate carry 10 DB hang power cleans Rest 2:00 Finisher: 3-4 Rounds 10 DB Press 12 DB Step-ups (6L/6R) 14 DB Renegade Rows (7L/7R) Friday: Skill: EMOM 8 7 DB Push Jerk 10 DB Split Squat (5L/5R) Followed by: AMRAP 22 50 single unders 10 single arm DB front rack squats 10 left arm KB swings 50 single unders 10 DB push press 10 right arm kb swings Finisher: 2-3 Rounds 10 Strict Hanging Leg Raises OR Toes to Bar 15 Banded Good Mornings 20 Tuck-ups Saturday: Skill: For time: 50 Calorie Assault Bike 200 single unders 50 burpees 1000m Row 150 single unders 35 burpees 400M Run 100 single unders 20 burpees Finisher: 3 Rounds 15 Jones Squats 15 Ring Rows Sunday: Skill: EMOM 10 8 DB Thruster 10 Single Arm DB Bent Over Row (5L/5R) Followed by: 6 rounds 1 min per station Box Jump Hanging knee raises KB Swings Rest



APRIL 29 TO MAY 5, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Skill: EMOM 10 (alternating) 8 DB Push Jerk 10 DB Weighted Step up Followed by: AMRAP 22 35 Single Unders 20 Mountain Climbers 200m Run 1:00 Rest Finisher: 3-4 Rounds 15 Wall Balls 15 WB Sit-ups Tuesday: Skill: EMOM for 10 8 single leg box squats (4L/4R) 10 Single Arm Ring Row (5L/5R) Followed by: AMRAP 20 3-6-9… Hanging knee raise Bumper plate bear hug squat 100m bumper plate carry -one plate 10 cal assault bike Finisher: 2-3 Rounds 16 Reverse Lunge Steps 16 Push-ups 16 DB Curls Wednesday: Skill: 5 Rounds Turkish Get-ups Followed by: Every 7:00 for 21:00 Minutes 1000m Row Max rounds with the remaining time: 12 Jumping pull ups 8 DB Hang power cleans 40'Bbear crawl (20' out & back) 2:00 Rest Finisher: 3-4 Rounds 12 DB Floor Press 12 Floor Wipers 15 Glute Bridges Thursday: Skill: EMOM for 8 7 DB Hang Power Clean 7 Box Dips Followed by: AMRAP 25 12 DB front squats (heavy) 12 burpee pull ups 400m run Finisher: 2-3 Rounds 15 Ring Rows 15 GHD Sit-ups 15 Hip Extensions Friday: Skill: 4 Rounds 10 DB Bent Over Rows 10 DB Lunges (farmers carry style) Followed by: 5 rounds 40 sec of Work/20 sec Rest DB thrusters DB deadlifts jumps over DBs - just jump, no burpee walking lunge 1:00 Rest Finisher: 3-5 Rounds Tabata 20 sec On/10 sec Rest Left Side Plank * Hollow Rock Right Side Plank * Glute Bridge Saturday: Complete in 6 min, 800m run Then, AMRAP 18 15 toe to med ball 80' single arm OH KB walk 15 KB SDHP 15 DB push press Then 1.5 mile Assault Bike Finisher: 3-5 Rounds 12 DB Renegade Rows 12 DB Push-ups 12 Squat Jumps Sunday: Skill: EMOM 10 8 DB Push Press 10 Single Leg DB Deadlift Followed by: 7 Rounds of 3:00Iincrements 15 russian KB swings 15 butterfly sit ups 200m sprint Finisher: 2-4 Rounds 10 DB Reverse Lunge to Step-ups (5L/5R) 10 Single Arm DB Press (5L/5R) 10 Alternating V-ups


APRIL 22 TO APRIL 27, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Skill: EMOM 10 (alternating) 10 Med Ball Clean 8 Box Dip Followed by: In 9 Minutes 20 Calorie Row Then, AMRAP 6 DB shoulder press 16 russian KB swing Rest 3 min In 9 Minutes 20 Calorie Bike Then, AMRAP 6 DB floor press 16 american KB swing Finisher: 3-4 Rounds 1 min Side Plank 12 Single Arm Ring Row (6L/6R) * 15 Loaded Glute Bridges Tuesday: Skill: 6 rounds for time of: 400m Run 25 Burpees Followed by: 3 Rounds 10 DB Bent Over Row 15 Air Squats 15 Sit-ups Wednesday: Skill: EMOM 10 (alternating) 6 Single Leg Box Squat (3L/3R) 8 Single Arm DB Bent Over Row (4L/4R) Followed by: The Golden Boy SPARK Every 4:00 for 24:00 Minutes Row 150M 10 DB front squats 16 DB hang power snatch 50 single unders Finisher: 2-4 Rounds 12 Hanging Knee Raises or Strict Toes to Bar 12 Single Leg Glute Bridges (6L/6R) 12 Push-ups Thursday: Skill: 5 Rounds 10 Reverse Lunges 10 Mountain Climbers 1 min REST Followed by: AMRAP 20 Partner 1: rows 500m Partner 2 performs max rounds: 4 Renegade rows 10 box jumps Finisher: 3-5 Rounds 10 DB Bulgarian Split Squats 10 DB Floor Press 10 V-ups Friday: Skill: EMOM for 6 (alternating) 6 DB Hang Squat Clean 8 Ring Push-ups Followed by: 5 rounds: 40 sec on, 20 sec Rest - wall balls - DB renegade rows * - medball cleans - DB push-up - medball sit-ups Finisher: 3-5 Rounds 30 sec on/30 sec off Left Side Plank Right Side Plank Glute Bridge Hold Hollow Rock Saturday: 1200m row THEN: 5 rounds for time 10 american KB swing 40' OH DB walking lunge (med) 100m bumper plate farmer carry (med) 30 sec rest Finisher: 2-4 Rounds 15 Weighted Good Morning 15 AbMat Sit-up


APRIL 15 TO APRIL 20, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday: Skill: 6 Rounds 6 DB Squat Clean 30 sec Plank Followed by: AMRAP 10 9 DB Deadlifts 6 DB Hang Power Cleans 3 DB Front Squats 200m run 4 Minute Calorie Row 1AMRAP 10 9 DB Deadlifts 6 DB Hang Power cleans 3 DB Front Squats 200m run Finisher: 3-4 Rounds 10 Ring Rows 12 Hollow Rocks 14 Reverse Lunges Tuesday: Skill: EMOM 10 8 Box Jump 10 Renegade Row (5L/5R) Followed by: AMRAP 9 12 Jumping Pull-ups 6L/6R Single arm DB Jerk 12 Alt. Reverse Lunges with DB Overhead At minute 0:00, 3:00, & 6:00 stop & perform 40 singles At minute 9, Rest 3 minutes & Repeat Cycle Finisher: 2-4 Rounds 15 Single Arm DB Bench Press 12 Single Leg Deadlifts 12 Alternating V-ups Wednesday: Skill: AMRAP 20 18 Box Jumps 30 Abmat Sit ups 12 Ring Rows FInisher: 3 Rounds 10 DB Strict Press 10 DB Split Squat 1 min Plank Thursday: Skill: 5 Rounds 8 Goblet Squats 6-8 Push-ups Followed by: AMRAP 22 400m Run 400m Row 12 DB hang power clean 12 lateral burpee over DBs Finisher: 2-3 Rounds 15 single arm bent over rows per arm 15 wall balls 20-30 sec hanging L-sit Friday: Skill: 5 Rounds 30 sec Hollow Holds Followed by: AMRAP 25 5 jumping chest to bar + 5 hanging knee raise * 5-10-15-20… DB ground to overhead 40'-80'-120'… DB farmer carry Saturday: In 14:00 30 Supermans 800m Assault Bike Max rounds with the remaining time: 10 ring rows 10 push-ups 15 KB goblet squats Rest 2 min In 14:00 30 KB sumo deadlift high pulls 800m Row Max rounds with the remaining time: 10 DB Renegade Rows 10 DB Floor Press 15 DB Front Squats


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