WOD

December 3 to December 8 – Phoenix Fit Weekly Preview

Ryan Fulwider | wod | December 2, 2018| 0 Comments

Monday

Strength:

Deadlift
Tempo 3111
4-4-4-4-4
Rest 1:30 Between Sets

Followed by:

3 Rounds
1:00 Stations
Station 1 – Max DB Push Press
:30 Transition
Station 2 – Max Plate Ground to Overhead
:30 Transition
Station 3 – Max Bodyweight Lunges
:30 Transition
Station 4 – Max Calorie Row
Rest 1:00

Tuesday

Strength:

EMOM 10
Odd – 5/5 Single Arm DB Bench Press
Even – 10 Bent Over Rows

Followed by:

5 Rounds For Time:
10 DB Hang Clean and Overhead
20 Situps
50′ Suitcase Walking Lunge

Wednesday

Skill/Strength:

3 Sets
20 Glute Bridges
6/6 DB Split Squats
:30 Side Plank (Right and Left)
Rest 1:30

Followed by:

4:00 Stations
Station 1 – EMOM 10 Burpees
Rest 1:00
Station 2 – EMOM 8/6 Cals Assault Bike
Rest 1:00
Station 3 – EMOM 10 Box Jumps
Rest 1:00
Station 4 – AMRAP – 2 Burpee, 4 Box Jumps, 8 Cals Bike

Thursday

3 Rounds
1:00 Double Under practice
100 Ft. Overhead KB Carry
Rest 1:00

Followed by:

For Time:
20 DB Push Press
75 Single Unders
20 DB Box Step Overs
25 Calorie Assault Bike
20 DB Box Step Overs
75 Single Unders
20 DB Push Press

Friday

Conditioning:

Every 6 minutes for 30 minutes:
35 Calories Rowing
25 Wall Ball Shots
15 Hanging Knee Raises

Please note times for each of the five sets.

Saturday

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses