WOD

November 11 to November 15, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | November 10, 2019| 0 Comments

Monday
EMOM x 3min.
15/12 Cal Row

EMOM x 10min. (Both in the same min.)
8 DB Power Cleans
8 Burpees

EMOM x 3min.
15/12 Cal Row

EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch
8 Toes-To-Bar

EMOM x 3min.
15/12 Cal Assault Bike

Rest 2min. Between Each Section

Tuesday
10 min to finish…
10-20-30-40
Front Rack DB Step Ups 50/35lb.
holding 1 DB anyhow and stepping onto a 24″” box)
20-40-60-80
Double Unders or Single Unders

Rest 3min.

10 min running clock…
1min. Plank
Immediately into;
1min. to complete as many DB Squat Cleans as possible.
NO REST (Straight back to the plank)
*If you hit 75 Squat Cleans, you can stop early because that’s the goal.

Rest 3min.

10 min to finish…
10-20-30-40-50
Push-Ups
Russian KB Swings

Wednesday
15min. running clock…
1min. of Max Push Press 95/65lb bar
immediately into;
1min. of Max Pull-Ups or Ring Rows to failure
immediately into;
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
Rest 90sec.

(Rest 4min.)

Every 5min. x 3 Rounds:
25/18 Cal Assault Bike
15 SDHP’s 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.

Thursday
Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Renegade Rows
Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Barbell Front Rack Lunges in remaining time (Goal: 14+)

Followed by
5 Sets:
10 V-Up
immediately into;
10 Heavy Plate Sit-Ups 35/25lb+
Rest 60sec. Between Rounds

Friday
(0-8min.)
21-15-9
Cal Row
Box Jumps 24/20″
DB Deadlifts 70/50s

(8-16min.)
10 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

(16-24min.)
21-15-9
Cal Assault Bike
Wall Balls 20/14lb.
Sit-Ups (Feet anchored around Wall Ball)

(24-35min.)
400m Run
400m Farmer Carry with (1) 70/53lb. KB
200m Run
200m Farmer Carry with (2) 70/53lb. KBs