WOD

March 25 to March 30, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | March 24, 2019| 0 Comments

Monday:

Strength:
EMOM for 8
8 Med Ball Clean
16 Single Arm Ring Row (8L/8R) *
* Scale up: 5 Chin-ups

Followed by:

AMRAP 24
10 DB squats – (med)
20 single arm KB swings (med)
50 single unders
20 cal row

Finisher:

3 Rounds
10 V-ups
10 Glute Bridges
15 Single Arm DB Floor Press

Tuesday:

Strength:

EMOM for 6 (alternating)
10 DB Split Squats (5L/5R)
30 sec DB Farmers Carry *
* Scale up: Front Rack Carry

Followed by:

AMRAP 26
40′ Suitcase Lunge (One DB)
15 Wall Ball
15 Bumper Plate Burpee
4 Reps of 20′ Shuttle Run

Finisher:

3 Rounds
10 Pushup
15 Sit-up
20 Air Squat

Wednesday:

Strength:

EMOM for 8 (alternating)
10 DB Front Squats
30 sec Bar Hang

Followed by:

AMRAP 7
14 KB Swing
7 DB Shoulder Press
40′ Single Arm KB Suitcase Carry
Rest 1 min

AMRAP 7
14 Russian KB Swing
7 DB Push Press
40′ Single Arm KB Front Rack Carry)
Rest 1 min

AMRAP 7
14 Sumo Deadlift High Pull
7 DB Push Jerk
40′ Bear Crawl

FInisher:

3-5 Rounds
30 sec on/30 sec off
Left Side Plank
Right Side Plank
Glute Bridge Hold
Hollow Rock

Thursday:

Skill:

EMOM for 8
30 sec on, 30 sec rest *
Jumping Jacks
Plank

Followed by:

Every 4:00 for 24:00 MInutes
12 DB Front Squats
12 Abmat Situps
40 single unders

Finisher:

3-4 Rounds
15 Banded Tricep Press Downs
15 Jones Squats
15 DB Curls

Friday:

Strength:

EMOM for 8 (alternating)
7 DB Squat Clean
7 Box Dip *
* Scale up: strict ring or bar dip or progression

Followed by:

AMRAP 20
12 Single Arm DB Hang Snatch
12 Single Arm DB Front Rack Squats
14 Box Jump
400m Row
Rest 1 Minute

Finisher:

3-4 Rounds
15 Medball Sit-up
20 Wall Ball
15 Loaded Glute Bridges

Saturday:

Strength:

6 Rounds
10 Single Leg DB Deadlift
10 DB Push-up

Followed by:

AMRAP 25
10 KB deadlifts (heavy)
10 DB push press (med)
10 lateral burpee over bar
400m run

Finisher:

3-5 Rounds
10 Supine Ring Rows or 5-10 Strict Pull-ups
12 Bulgarian Split squats
14 Mountain Climbers