WOD

December 31 to January 5th: Phoenix Fit Weekly Preview

Ryan Fulwider | wod | December 30, 2018| 0 Comments

Monday:

10AM – 12PM Open Gym

Tuesday:

10AM New Years Day Workout

Wednesday:

Skill:

4 Rounds For Quality
:30 Plank on DB’s
6 Seated Arnold Presses

Followed by:

4 Sets
15 Kettlebell Swings
Rest :30
15 DB Push Press
Rest :30
15 Calorie Assault Bike
Rest :30

Thursday:

Strength:

EMOM 6
Min 1 – :45 Hollow Hold
Min 2 – :45 KB Farmers Carry (Heavy)

Followed by:

AMRAP 24
100M Run
100′ Bear Crawl
100 Single Unders
1:00 Wall Sit
2 Wall Walks

Friday:

Strength:

Back Squat
Every 2:00 for 10:00
8 Back Squats (Tempo 30×1)

Followed by:

For Time:

5 Sets
12 Back Squats (75/55)
12 Calorie Bike
9 Up/Downs
Rest 1:00

Saturday:

Team of 2: AMRAP 20

100 Wallball
80 Sit ups
60 Alternating DB Snatch
40 Box Step ups
20 Burpee

*Split reps however you want