WOD

October 7 to October 11, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | October 6, 2019| 0 Comments

Monday:
1 Round:
(0-5min.)
Run 1000m

(5-10min.)
5min. AMRAP:
10 DB Floor Press
12 DB Deadlifts

1 Round: (10-15min.)
Row 1000m

(15-20min.)
5min. AMRAP:
10 DB Bench Press
12 DB Deadlifts

1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
10 DB Bench Press
12 DB Deadlifts

Tuesday:
3 Rounds:
1min. of Abmat Situps
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″”
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:
1min. of Russian Twists (w/ 5lb Plate)
1min. of Rowing For Cals (Goal: 20/15)
1min. of Plank
1min. of Wall Balls
1min. Rest

Wednesday:
0-10min.
100 Double Unders or Single Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups

10-25min.
3 Rounds:
500m Row
400m Run

25-35min.
30 Push-Ups
40 Pull-Ups or Renegade Rows
50 Alt. DB Snatch 50/35lb.
100 Double Unders or Single Unders

Thursday:
5 min to get as far as possible…
200m Single Arm KB Farmer Carry
30 Cal Row
40 Wall Balls
50 American KB Swings 53/35
60 SDHP’s 75/55lb. Bar
70 Cals of choice
80 Air Squats

Rest 90 sec

10 min to get as far as possible…
Same workout as above

Rest 3 min

FOR TIME: (15min. CAP)
Same workout as above

Friday:
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest