WOD

January 7 – January 12, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | January 6, 2019| 0 Comments

Monday:

Strength:

Deadlift
4 x 8
Rest 2:00 between sets

Followed by:

3 Sets
40-20-10
Single Unders
12-9-6
Deadlift
Rest 1:00 Between sets

Tuesday:

Strength:

EMOM 10
DB Push Press
5 Push Press

Followed by:

5 Rounds For Time
9 DB Push Press
4 Suicide Sprint (40ft)
9 Burpees
4 Suicide Sprint (40ft)

Wednesday:

Strength:

4 Rounds for Quality
:30 Side Plank (L/R)
10 KB Bent Over Row
50′ Front Rack KB Carry

Followed by:

5 Rounds
1 Min Max Russian KB Swings
1 Min Max Situps
1 Min Max Assault Bike

Thursday:

Conditioning:

3 Rounds

1:00 Stations

Station 1 – Max Air Squats
Rest 1:00
Station 2 – Max Hollow Rock
Rest 1:00
Station 3 – Max Wall Balls
Rest 1:00
Station 4 – Max Burpees
Rest 1:00

Friday:

Skill:

EMOM 8
Min 1 – :30 Hanging Knee Raise Hold
Min 2 – 2 Wall Walks

AMRAP 18
20 Calorie Bike
40 Russian Twist
5/5 Box Step Up
1:00 Plank

Saturday:

No Classes