WOD

March 18 to March 23, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | March 17, 2019| 0 Comments

Monday:

Skill:
EMOM for 10 (alternating)
8 Single Leg Box Squats (4L/4R) *
10 Single Arm Ring Rows (5L/5R) *
* Scale up: Strict Pull-up (or progression)

Followed by:

AMRAP 21
2,4,6,8…
DB thruster (heavy)
Jumping Chest to Bar Pull-Ups *
DB hang power snatch -alternating hands- (heavy)
200m Row

Followed by:

3-4 Rounds
15 Banded Curls
15 Loaded Glute Bridges
15 V-ups

Tuesday:

Skill:
EMOM for 8 (alternating)
10 Single Arm DB Squat Clean (5L/5R)
8 Box Dips

Followed by:

AMRAP 8
40′ OH plate lunge (med)
20′ shuttle run with line touch, 8 reps (4 round trips, out and back = 2 reps)
10 DB shoulder press
1 min Rest
5 min AMRAP
10 plate burpees
10 DB deadlifts
1 min Rest
AMRAP in 8 min
40′ walking lunge
20′ OH plate shuttle run, 8 reps (4 round trips, out and back = 2 reps)
10 DB push press

Finisher:

3-4 Rounds
15 Wall Ball
15 Medball Sit-ups

Wednesday:

Skill:

EMOM for 8 (alternating)
8 DB Front Box Squat *
20 Jumping Jacks
* Scale up: DB OH Squat

Followed by:

In 22 Minutes
1500m row
1 min rest, THEN:
AMRAP for the remainder of the time:
10 American KBS (heavy)
5 one leg box squats per leg (alternate as desired)
40 single unders

Finisher:

3-5 Rounds
10 GHD Sit-ups
10 Hip Extensions
10 Plate OH Lunges

Thursday:

Conditioning

5 Rounds
40 sec On, 20 sec Rest
Box jumps (med height)
Burpees
Wall Ball (med weight)
Push-ups
1 min Rest

Followed by:

2-4 Rounds
16 Alternating V-ups (8L/8R)
16 Bulgarian Split Squats (8L/8R)

Friday:

Strength/Skill:
EMOM for 8 (alternating)
8 Shoulder Press
30 sec Plank

Followed by:

AMRAP 22
15 DB power clean & jerks
15 hanging knee raises
400m run

Finisher:

3 Rounds
14 DB Reverse Lunges
14 DB Renegade Rows
14 Mountain Climbers

Saturday:

Skill:

5 Rounds
30 sec Single Unders
* Scale up: Double Unders

Followed by:

AMRAP 25
700m row
10 ring rows or 4 lay downs*
100m medball carry
1 min rest
6 DB front squats
15 jumping pull ups
20 push ups
1 min rest
30 KB swings
300m row
1 min rest

Followed by:

3 Rounds
20 Farmers Carry Lunges
12 DB Bent Over Rows