WOD

NOVEMBER 11 TO NOVEMBER 15, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 10, 2019| 0 Comments

Monday EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 8 Burpees EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 Alt. DB Snatch 8 Toes-To-Bar EMOM x 3min. 15/12 Cal Assault Bike Rest 2min. Between Each Section Tuesday 10 min to finish... 10-20-30-40 Front Rack DB Step Ups 50/35lb. holding 1 DB anyhow and stepping onto a 24"" box) 20-40-60-80 Double Unders or Single Unders Rest 3min. 10 min running clock... 1min. Plank Immediately into; 1min. to complete as many DB Squat Cleans as possible. NO REST (Straight back to the plank) *If you hit 75 Squat Cleans, you can stop early because that's the goal. Rest 3min. 10 min to finish... 10-20-30-40-50 Push-Ups Russian KB Swings Wednesday 15min. running clock... 1min. of Max Push Press 95/65lb bar immediately into; 1min. of Max Pull-Ups or Ring Rows to failure immediately into; 1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates) Rest 90sec. (Rest 4min.) Every 5min. x 3 Rounds: 25/18 Cal Assault Bike 15 SDHP's 95/65lb bar Max Russian Twists with a 5lb. Plate in remaining time. Thursday Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Renegade Rows Max Barbell OHS in remaining time (Goal: 15+) Rest 4min. Every 3min. X 5 Rounds: 200m Row 15 Wall Balls 20/14lb. Max Barbell Front Rack Lunges in remaining time (Goal: 14+) Followed by 5 Sets: 10 V-Up immediately into; 10 Heavy Plate Sit-Ups 35/25lb+ Rest 60sec. Between Rounds Friday (0-8min.) 21-15-9 Cal Row Box Jumps 24/20" DB Deadlifts 70/50s (8-16min.) 10 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats (16-24min.) 21-15-9 Cal Assault Bike Wall Balls 20/14lb. Sit-Ups (Feet anchored around Wall Ball) (24-35min.) 400m Run 400m Farmer Carry with (1) 70/53lb. KB 200m Run 200m Farmer Carry with (2) 70/53lb. KBs


NOVEMBER 4 TO NOVEMBER 8, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| November 3, 2019| 0 Comments

Monday Teams of 2: 35min. to finish... 100 Calories 90 Back Squats 95/65 80 Calories 70 Push Press 95/65 60 Calories 50 Front Squats 135/95 40 Calories 30 Push Press 135/95 20 Calories Tuesday 20min. AMRAP: 6 DB Deadlifts 70/50s 7 Burpee Box Jumps 30/24"" 10 American KB Swings 70/53 12 Cal Assault Bike Rest 5min. 12min. EMOM: Min. 1) :45sec Plank Min. 2) :45sec of Russian Twist (35/20lb DB) Min. 3) :45sec of Sit-Ups Wednesday (0-20min.) 5 Rounds: 15/12 Cal Assault Bike 50 Double Unders immediately into; 5 Rounds: 15/12 Cal Row 15 Toes-To-Bar ot Abmat Situps (25-36min.) 10 Rounds: 10 Alt. DB Snatches 10 Push-Ups Thursday 1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls 20/14 3.) 4min. AMRAP: Bike 30/20 Cals Max Pull-Ups 4.) 4min. AMRAP: 25 DB Thrusters Max Cals on the rower 5.) 4min. AMRAP: 25 Wall Balls Max Burpees 6.) 4min. AMRAP: 25 Pull-Ups Max Cals on the bike Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long.. Friday On a 15-minute clock, for max reps each round... 0:00 - 3:00, Run 400m Then Max Pull-Ups Rest 1 minute 4:00-7:00, Run 400m Then Max Back Squats 115/75 Rest 1 minute 8:00-11:00, Run 400m Then Max Pull-Ups Rest 1 minute 12:00-15:00, Run 400m Then Max Back Squats 115/75 Rest 5:00 On a 15-minute clock, for max reps each round... 0:00-3:00, Row 500m Then Max Push Press 75/55 Rest 1 minute 4:00-7:00, Row 500m Then Max Wall Balls 20/14 Rest 1 minute 8:00-11:00, Row 500m Then Max Push Press 75/55 Rest 1 minute 12:00-15:00, Row 500m Then Max Wall Balls 20/14


OCTOBER 28 TO NOVEMBER 1, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 27, 2019| 0 Comments

Monday Every 2 min x 4 Rounds: 10 Cal Bike + 10 DB Box Step Overs Every 2 min x 4 Rounds: 10 Cal Row + 10 DB Lunges Every 2 min x 4 Rounds: 10 Cal Ski + 10 Pull-Ups or Renegade Rows Every 2 min x 4 Rounds: 50 Double Unders + 10 Bench Press Tuesday 8min. Ladder... 10 Wall Balls 20/14lb. 10 Cal Row *Add 2 reps after each round 8min. Ladder... 10 Abmat Situps 10 Burpees *Add 2 reps after each round 8min. Ladder... 10 Push Press 10 American KB Swings *Add 2 reps after each round 5min. AMRAP: 5 Barbell Sit-Ups 5 Barbell Reverse Sit-Ups Rest 2min. After Every Section Wednesday 0-5min. 1 Round: 400m Run 500m Row 5-10min. 21-15-9 DB Deadlifts Box Jumps 10-15min. 1 Round: 400m Run 500m Row 15-20min. 100 Wall Ball *Goal is 100. 25-30min. 1 Round: 400m Run 500m Row Thursday EMOM x 12min. Odd: 15/12 Cal Row Even: 10 Wall Balls + 10 Box Jumps right into; EMOM x 5min. 40sec of Plank 20sec of Rest ---rest 1min.--- EMOM x 12min. Odd: 15/12 Cal Bike Even: 15 SDHP's 95/65 right into; EMOM x 5min. 40sec of Plank 20sec of Rest Friday 5 Rounds: 1min. of Barbell Thrusters (45/35) 1min. of Pull-Ups 1min. of Wall Balls (20/14lb.) 1min. of SDHP's 75/55lb. Bar 1min. of Assault Bike For Cals Rest 2min.



OCTOBER 21 TO OCTOBER 25, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| | 0 Comments

Monday EMOM x 6min. 12/9 Cal Row Rest 2min. EMOM x 6min. (in the same min) 8 Alt. DB Snatches 8 Box Jumps Rest 2min. EMOM x 6min. 12/9 Cal Bike Rest 2min. EMOM x 6min. (in the same min) 5 DB Thruster (35/20s) 5 Burpee Box Jumps 24/20 Tuesday 35min. AMRAP: 14 Cal Assault Bike 14 Renegade Rows 14 American KB Swings 14 Cal Row 14 H.R. Push-Ups 14 Sit-Ups ... Then 13 of all that ... Then 12 of all that ... Then 11 of all that ... All the way to 1. Wednesday EMOM x 12min. Odd: 15/12 Cal Row Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20"" Box) right into; EMOM x 5min. 40sec of Plank (squeeze your butt) 20sec of Rest ---rest 1min.--- EMOM x 12min. Odd: 15/12 Cal Bike Even: 15 SDHP's 95/65 right into; EMOM x 5min. 40sec of Plank 20sec of Rest Thursday 3 Rounds: 1 min. of Rowing 1 min. of DB Push Press 1min. of Toes-To-Bar 1min. of Rowing 1min. of Russian KB Swing 1min. of Burpees 1min. of Rowing 1min. of Wall Balls 1min. of Push-Ups - 3 minute Rest - Friday 4 Rounds: (0-2min.) Row 500m (2-3min.) Max Alt. DB Lunges (3-4min.) Max Pull-Ups (4-5min.) Max Double Unders (5-6min.) Max DB Deadlifts (6-7min. Max Anchored Sit-Ups (Rest 2min.) Each round is 9min. Restart the clock each time. 36min. total.

OCTOBER 14 TO OCTOBER 18, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 13, 2019| 0 Comments

Monday Get as far as possible in 35min... 2 Rounds 200m run 70 Double-Unders or Single 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 V-ups 200m run * When you finish, go back through AGAIN with 12/9 Cals on the Rower instead of the 200m Run. Tuesday Every 7min. x 5 Rounds: 400 Row 20 Wall Balls 25 Burpee Deadlifts 10 Bent Over Rows Wednesday 20min. to finish... 50 Push Press 75/55lb. bar 40 Box Jumps 24/20 30 Alt. DB Snatches 45/30lb. 200m Run 10 Wall Climbs 200m Run 30 Alt. DB Snatches 45/30lb. 40 Box Jumps 24/20 50 Push Press 75/55 Rest 5min. 2 Rounds: 1min. Plank (with weight if possible) 1min. Russian Twist (bodyweight) 1min. Plank 1min. Bicycle Abs 1min. Rest Thursday (0-5min.) 1000m Row (5-12min.) 7min. AMRAP: 15 American KB Swings (53/35lb.) 12 DB Bench or Floor Press (45/25s+) 9 SDHP's (95/65lb. bar) (14-19min.) 1 Mile Assault Bike (.7 ladies) (19-26min.) 7min. AMRAP: 15 American KB Swings (53/35lb.) 12 DB Bench or Floor Press (45/25s+) 9 SDHP's (95/65lb. bar) (28-33min.) 400m Farmer Carry with (2) 53/35lb. KBs Friday Teams of 2. Only 1 person works at a time. Every 7min. x 5 Rounds: (35min.) Min. 1) 40 Cal Bike + Max Toes-To-Bar Min. 2) 40 Cal Row + Max Front Rack Lunges 95/65lbs Min. 3) 40 Cal Bike + Max Burpees Min. 4) 40 Cal Row + Toes-To-Bar Min. 5) 40 Cal Bike + Back Squats 95/65lbs


OCTOBER 7 TO OCTOBER 11, 2019 PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| October 6, 2019| 0 Comments

Monday: 1 Round: (0-5min.) Run 1000m (5-10min.) 5min. AMRAP: 10 DB Floor Press 12 DB Deadlifts 1 Round: (10-15min.) Row 1000m (15-20min.) 5min. AMRAP: 10 DB Bench Press 12 DB Deadlifts 1 Round: (20-25min.) Assault Bike 1 Mile *0.7 Miles for Ladies (25-30min.) 5min. AMRAP: 10 DB Bench Press 12 DB Deadlifts Tuesday: 3 Rounds: 1min. of Abmat Situps 1min. of American KB Swings 53/35 1min. of Box Jumps 24/20"" 1min. of Assault Bike for Cals 1min. of Barbell Thrusters 45/35 1min. Rest Rest 3min. (Including the 1min.) 3 Rounds: 1min. of Russian Twists (w/ 5lb Plate) 1min. of Rowing For Cals (Goal: 20/15) 1min. of Plank 1min. of Wall Balls 1min. Rest Wednesday: 0-10min. 100 Double Unders or Single Unders 50 Alt. DB Snatch 50/35lb. 40 Pull-Ups 30 Push-Ups 10-25min. 3 Rounds: 500m Row 400m Run 25-35min. 30 Push-Ups 40 Pull-Ups or Renegade Rows 50 Alt. DB Snatch 50/35lb. 100 Double Unders or Single Unders Thursday: 5 min to get as far as possible... 200m Single Arm KB Farmer Carry 30 Cal Row 40 Wall Balls 50 American KB Swings 53/35 60 SDHP’s 75/55lb. Bar 70 Cals of choice 80 Air Squats Rest 90 sec 10 min to get as far as possible... Same workout as above Rest 3 min FOR TIME: (15min. CAP) Same workout as above Friday: EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 15 Front Squats 75/55lb. Bar Min 3: 12 Burpees Min 4: 15/12 Cal Bike Min 5: 15 SDHP's 75/55lb. Bar Min 6: 60 Double Unders Min 7: Rest


SEPTEMBER 30 TO OCTOBER 4, 2019 PHOENIX FIT PROGRAMMING
Ryan Fulwider| wod| September 29, 2019| 0 Comments

Monday Every 7:00 for 35:00 MInutes 15/12 Calorie Bike 50 Double Unders/100 Single Unders 15/12 Calorie Row 10 Devil Press 45/30s 15/12 Calorie Bike Tuesday Every 5 min x 3 Rounds: 200m Run 40 Wall Balls 200m Row Every 5 min x 3 Rounds: 20 Renegade Row 20 Alt. DB Snatch 20/15 Cal Bike Tabata DB Russian Twists (25/15lb.) (20 sec on/10 sec off x 8 Rounds) *3 min rest between sections Wednesday AMRAP 20 10 Cal Row 8 Front Rack Lunges (75/55lb.) 10 Cal Row 8 Front Squats (75/55lb.) *add 2 reps every round on barbell movements only 3 min. rest. 15 min. to finish... 12–11-10-9-8-7-6-5-4-3-2-1 American Kettlebell Swings Burpees Thursday 1000m Row 50 DB Bench Press 1 Mile Assault Bike 50 Renegade Rows (25ea arm) 150 Double Unders 50 DB Bench Press 1 Mile Assault Bike 50 Renegade Rows (25ea arm) 1000m Row Friday Every 7:00 for 35:00 Minutes 400m Run 50 Double Unders 20 Overhead Squats 45/35lb bar 15 Toes-To-Bar 10 Russian Twists with 35/20lb. DB 10 Sit-Ups with feet anchored on DB


SEPTEMBER 23 TO SEPTEMBER 27, PHOENIX FIT WEEKLY PROGRAMMING
Ryan Fulwider| wod| September 22, 2019| 0 Comments

Monday 16 min to get as far as possible... 5-5-5-5-5 Devil Press 35/20 10-10-10-10-10 DB Lunges 35/20 10-20-30-40-50 Wall Balls 4 min. rest 12 min AMRAP: 10 Mountain Climbers 20 Sit Ups 10 Cal Bike 20 Sit Ups Cash out: 100 DB Russian Twists with a 5lb. plate. Left + Right = 1 rep Tuesday 12 min to finish... 100 Single Arm DB Hang Clean + Jerk *EMOM 5 DB Deadlifts (100 total. Switch arms whenever you’d like but make sure it’s 50 each side.) 8 min EMOM: 8 SDHP’s (75/55lb.) 8 Burpees *both in the same min 12 min EMOM: Odd: 15/12 Cal Row Even: Max Russian Kettlebell Swings (70/53lb) *3 min rest between sections Wednesday 6min. AMRAP: 1000m Row Max DB Floor Press in remaining time.. 6min. AMRAP: 1000m Run Max Back Rack Lunges in remaining time.. 6min. AMRAP: 50/35 Cal Assault Bike Max Double Under's in remaining time.. 3min. AMRAP: 500m Row Max DB Floor Press in remaining time.. 3min. AMRAP: 400m Run Max Back Rack Lunges in remaining time.. 3min. AMRAP: 20/15 Cal Assault Bike Max Double Under's in remaining time.. 2 Min Rest Between AMRAPS Thursday Every 8 min x 5 Rounds 400m Run 400m Row 20 DB Snatches 15 Wall Balls 10 V-ups Friday 35 min to finish... 3 Rounds 50 Russian Swings 20 DB Box Step Overs 35/20s 400m Single Arm Farmer Carry 3 Rounds 21 Close Stance DB Front Squats 50/35lb. 21 Pull-ups 400m Single Arm Farmer Carry (53/35lb.) *You must complete a 20/15 cal ""buy in"" before each section! Start with the cals. There’s 4 bike stations total.


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

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