WOD

September 16 to September 20, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | September 15, 2019| 0 Comments

Monday
4 Rounds:

(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings
(8-9min.)
Rest

Tuesday
0-20 min…
3 Rounds:
20 Push Press 75/55
500m Row
20 Push-ups
10 Burpee Pull-ups

20-30 min…
3 Rounds:
400m Run
15 Sumo Deadlifts High Pulls 75/55

30-35 min…
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)

Wednesday
15 min AMRAP:
12 Front Rack Lunges 75/55lbs.
12 Wall Balls 20/14lb.
12 Cal Row

5 min EMOM:
Min 1: Max Wall Ball Cleans
Min 2: Plank
Min 3: Max V-ups
Min 4: Plank
Min 5: Max Wall Ball Cleans

15 min AMRAP:
12 Overhead Squats (just the bar)
12 Toes to Bar or Situps
12 Cal Bike

*2 min rest between sections

Thursday
20min. AMRAP:
50 DB Bench (45/25s+)
50 Double or single Unders
10 Single Arm Devil Press (5ea. arm)
50 Push-Ups
50 Double or single Unders
10 Single Arm Devil Press (5ea. arm)
50 Burpees
50 Double or single Unders
10 Single Arm Devil Press (5ea. arm)

*Every 5min. you get a 1min. REST

(Rest 4min.)

12min. to get as far as possible…
6 – 9 – 12 -15 -18
Cal Row
Cal Bike

Friday
35 min to finish…

60 Cal Row

30-20-10
Wall Balls (20/14lb.)
Box Jumps (24/20″”)
Air Squats

60/45 Cal Row or Bike

10-20-30
Wall Balls (20/14lb.)
American Kettlebell Swings (70/53lb.)
Air Squats

60/45 Cal Bike

*no rest between sections