WOD

November 26 to December 1, 2018 – Phoenix Fit Weekly Preview

Ryan Fulwider | wod | November 25, 2018| 0 Comments

Phoenix Fit

Monday:

Conditioning:

AMRAP 15
1000M Row*
25 Synchro Plate Ground to OH
*Switch every 250M

Followed by:

30 Sit ups
50 Ft. Walking Lunge with plate
Rest as needed between sets

Tuesday:

Skill/Strength:

3:00 Stations
Station 1 – AMRAP: 8/6 Cals Assault Bike / 15 DB Push Press
Rest 1:00
Station 2 – AMRAP: 8/6 Cals Assault Bike / 20 Step ups
Rest 1:00
Station 3 – AMRAP: 8/6 Cals Assault Bike / 15 DB Deadlfts
Rest 1:00
Station 4 – AMRAP: 8/6 Cals Assault Bike / 20 Step ups

Followed by:

Accumulate 2:00 in Hollow Hold
Rest 1:00
Max Right Side Plank
Rest 1:00
Max Left Side Plank

Wednesday:

Skill:

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 15/10 Calories of Assault Bike

Followed by:

4 Sets
:30 Max DB Strict Press
:30 Rest
:30 Max Burpees
:30 Rest
:30 Max Calorie Row
Rest 2:00

Thursday:

Strength:

EMOM 5
20 Alternating DB Jumping Lunges

Followed by:

AMRAP 20
1:00 Assault Bike
100′ DB Front Rack Carry
100′ Walking Lunges
100′ Bear Crawl
1:00 Glute Bridge Hold

Friday:

Strength:

Every 3:00 for 15:00 Minutes
10 DB Front Squats
12 Calories Assault Bike

Followed by:

3 Sets
10 Alternating V-ups
20 Flutter Kicks (1R/1L = 1)
30 Russian Twist (1R/1L = 1)
Rest as needed between sets

Saturday:

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells
5 Hanging Leg Raises