WOD

April 29 to May 5, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | April 28, 2019| 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