WOD

May 27 to June 2, 2019 Phoenix Fit Programming

Ryan Fulwider | wod | May 26, 2019| 0 Comments

Monday:

Murph @ 10:00

Tuesday:

5 Rounds – 30s on, 30s off
Jump Rope/Double Under

Followed by:
In 13 min, 1000m row,
then max rounds of:
12 DB thrusters
12 DB renegade rows
Rest 2 min

In 9 min, 750m row,
then max rounds of:
12 DB front squats
6 burpees
Rest 2 min

In 5 min, 250m row,
then max rounds of:
12 DB push presses
6 Burpees

FInisher:
3-5 Rounds
12 DB Floor Press
12 Hollow Rocks
12 Glute Bridges

Wednesday:

EMOM for 8 (alternating)
6 DB Jerk or Push Press
6 DB Split Squat

Followed by:
5 rounds
1:00 KB swing
1:00 Suitcase carry 20′
2:00 Calorie Row
2:00 Rest

Finisher:
3-4 Rounds
12 Strict Hanging Knee Raises or V-ups
15 DB Curls
15 Banded Hamstring Curls

Thursday:

EMOM for 8 (alternating)
10 KB Goblet Squat
5 Plank to Pike (feet on box)

Followed by:
AMRAP 12
10 burpees
25 single unders

2:00 Rest

AMRAP 12
10 push-ups
10 air squats
6 – 20′ shuttle runs

Finisher:
3-4 Rounds
12 Sit-ups
14 Banded Lat Pulldowns
16 Single Leg Glute Bridges

Friday:

4 Rounds
6 min Cycle
8 DB hang power snatch + OHS
10 hanging knee raises
100m run w/ medball
8 DB hang power snatch + OHS
10 hanging knee raises
100m run w/ medball

Finisher:
2-4 Rounds
15 Wall Ball
15 Banded Tricep Press Downs
15 Hip Extension

Saturday:

EMOM for 10 (alternating)
7 Strict Press
10 DB Lunges (5 each side)

Followed by:
AMRAP in 7 min
200m run
8 jumping chest to bar pull-ups
12 wall ball
2 min Rest

AMRAP in 7 min
200m row
8 ring rows *
12 med ball clean (med)
2 min Rest

AMRAP in 7 min
10 cal assault bike
8 push-ups
12 slam balls

Finisher:
3-4 Rounds
60 sec Plank
12 DB Deadlift
12 Single Arm Bent Over Row

Sunday:

AMRAP 25
Teams of 3, one person at a station:
1 person rows 250m
1 person bear crawls, 20’=1 rep
1 person KB farmer carry 2 KBs, 20’=1 rep

Finisher:
3-5 Rounds
12 DB Thrusters
10 Alternating V-ups