WOD

July 1 to July 7, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | June 30, 2019| 0 Comments

Monday

3 Rounds
10 Single Arm DB Front Squat (5L/5R) *
10 Half Kneeling Single Arm DB Press (5L/5R)
* Scale up: Single Arm DB OH Squat (5L/5R)

Followed by
3 cycles
12 cal Assault Bike
20 single arm DB power snatches
Then 3 rounds of:
10 ring push ups
15 DB deadlifts
1 min rest

Finisher
2-4 Rounds
12 DB Weighted Reverse Lunge to Step-ups
(6L/6R)
12 Renegade Rows (6L/6R)
1 min Plank

Tuesday

EMOM for 10 (alternating)
10 DB Floor Press
10 WallBall

Followed by
AMRAP 21
12 DB shoulder press
400m run
12 DB push press (same)
200m run
12 DB jerks (same)
100m run

Finisher
3 Rounds
15 DB Bent Over Rows
15 Loaded Hip Extensions
15 Hollow Rocks

Wednesday

EMOM for 10 (alternating)
10 DB Reverse Lunges
10 DB Single Arm Ring Rows (5L/5R)

Followed by
4 cycles – In 5 minutes:
500m row
Then max rounds w/ the
remaining time:
-80 single unders
-12 bumper plate burpees
-8 reverse lunge steps w/ plate overhead 4L/4R
2 min rest between cycles.

Start rounds where you left
off (after row buy in)

Finisher
3-4 Rounds Tabata
20 sec On/10 sec Rest
Med ball Sit-ups
Push-up *
Air Squat

Thursday

No Phoenix Fit Classes

Friday

EMOM for 10 (alternating)
30 sec On/30 sec Rest
Jump Rope
KB Swing

Followed by
AMRAP 25
15 DB front squats
15 push ups
21 DB hang power clean
250m row
1 minute rest

Finisher
3-4 Rounds
16 Suitcase Lunges
16 Alternating V-ups
16 DB Bicep Curls

Saturday

5 Rounds
6 Plank to Pike (feet on a box)
10 Jumping Lunges

Followed by
AMRAP 20
12 ring rows
400m run
12 floor seated DB strict press
40 single unders

Sunday

5 Rounds
8 Hang DB Squat Cleans
10 Single Arm DB Push Jerk (5L/5R)

Followed by
AMRAP 25
15 DB power clean
20 sit ups *
20 wall ball
10 shuttle 20′
1 min rest

Finisher
3-4 Rounds Tabata
20 sec On/10 sec Rest
Hollow Hold
Left Side Plank
Glute Bridge Hold
Right Side Plank