WOD

January 14 to January 19, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | January 13, 2019| 0 Comments

Monday:

Skill:
Turkish Get-Up
10 Minutes to work up in weight

Followed by:
AMRAP 25
500M Row
5 Double KB DL 55/36
50 Single Unders
5 DBL KB DL 55/36
40 Walking Lunges
5 DBL KB DL 55/36
30 V-ups
5 DBL KB DL 55/36
20 Hand Release Pushups
5 DBL KB DL 55/36
10 DB Renegade Rows

Tuesday:

Strength:
Death by Kettlebell Swing

Followed by:
4 Sets
6 Rounds
10 Calorie Assault Bike
10 Wall Balls
10 Up-Downs

Wednesday:

Strength:
Push Press
EMOM 8
6 DB Push Press @ Moderate Weight

Followed by:
3 Sets
15-12-9
Plate Ground to Overhead
Burpees
Rest 1:00 between sets

Thursday:

Followed by:
2 Rounds
2:00 Stations

Station 1:
Max Calorie Row
Station 2:
1 Up/down
1 Jumping Squat
Station 3:
Max Calorie Row
Station 4:
4 Situps
4 Hollow Rocks
Rest 2:00

Friday:

Strength:
Back Squat
Every 2:00 for 12:00
5 Back Squats

Followed by:
5 Sets
10 DB Goblet Squats
10 DB Snatch
10 Calorie Assault Bike
Rest 1:00

Saturday:

AMRAP 30
20 Calorie Row
20 Lunges
20 Box Step ups
100 Single Unders
20 Sit ups
20 Calorie Assault Bike
20 Push ups