WOD

April 8 to April 13 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | April 7, 2019| 0 Comments

Monday:

For Time:

Filthy Fifty
50 Box Jumps
50 Jumping pull-ups
50 KettleBell swings
50 Walking lunges
50 Abmat Sit ups
50 DB Push Press
50 Hip extensions
50 Wall Ball shots
50 Burpees
50 Double unders

Finisher:

2-3 Rounds
12 Sit-ups
12 Single Leg Glute Bridges
12 Renegade Rows

Tuesday:

Skill:

EMOM 8
8 Wall Balls
20 Jumping Jacks

Followed by:

Every 5 minutes for 25 Minutes:
400m row
10 db hang power clean
10 single arm OHS
40′ bear crawl

Finisher:

3 Rounds
15 DB Curls
15 Banded Good mornings
15 V-ups

Wednesday:

Skill:

EMOM 10
10 Step-ups
8 DB Push Jerks

Followed by:

AMRAP 20
1, 2, 3, etc.
DB shoulder press
20′ out, 20′ back DB front rack carry
20′ out, 20′ back broad jump
15 cal assault bike

Finisher:

3-4 Rounds
16 Reverse Lunge Steps
16 Banded Tricep Press Downs
1 min Plank

Thursday:

For Time:

AMRAP 30
60 Single Unders
10 Renegade Rows
60 Single Unders
10 burpees
Rest 30 secs

Finisher:

4-5 Rounds
12 DB Weighted Step-ups
12 DB Push-ups
12 Mountain Climbers

Friday:

Skill:

4 Rounds
8 Single DB Squat Clean
10 DB Bench OR Floor Press

Followed by:

5 rounds
1 minute per station
Calorie Assault Bike
DB muscle clean
DB thruster
Rest

Finisher:

3-5 Rounds
10 KB Sumo Deadlift High Pulls
10 Plate Sit-ups

Saturday:

Skill:

5 minutes
30 sec on, 30 sec rest
Jumping Rope

Followed by:

AMRAP 28
22 American KB swings
1000m row
22 DB front squats
1000m row
22 air squats
250m row

Finisher:

3-4 Rounds
12 Hanging Knee Raises Toes to Bar,
12 Ring Rows or Narrow Grip Chin-ups
16 DB Split Squats (8L/8R)