WOD

August 5 to August 11, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | August 4, 2019| 0 Comments

Monday

EMOM 10 (Both in same min)
8 Burpees
8 DB Front Squats

Rest 3 min.

EMOM 10 (Both in same min)
8 Alt DB Snatch 45/30
8 Wall balls (20/14)

Rest 3 min.

AMRAP 12
100m Single Arm KB Farmer Carry 70/53lb.
15 Toes to Bar

Tuesday

5 Rounds
1 min. Cal Row (Goal: 15/12+)
1 min. DB Bench Press
1 min. Single/Double Unders
1 min. Kettle Bell Swings
1 min. rest

Rest 3 min

Ab’s
1 min Right Side Plank
1 min Sit-ups
1 min Left Side Plank
1 min Reverse sit-ups
1 min Plank
1 min Reverse sit-ups
1 min Right Side Plank
1 min sit-ups
1 min Left Side Plank

Wednesday

0-9 min…
1 Mile Run

9-19 min…
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees

19-29 min…
2000m Row

29-39 min…
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-ups

Thursday

Team of 2
AMRAP 35
50 Cal Bike
100 DB Snatch
50 Cal Bike or Row
100 Push-Ups
50 Cal Row
100 Air Squats

Friday

(0-9min.)
2 Rounds:
25 Cal Bike
25 DB Deadlifts

(9-18min.)
2 Rounds:
25 Cal Row
25 Box Jumps

(18-27min.)
2 Rounds:
200M Run
25 Wall Ball

(27-35min.)
100 Russian Twists with 35/20lb DB
*Left+Right= 1rep

Saturday

Team of 2
35 min to finish…
800m Run (200m intervals)
100 Push Press 75/55
100 Sit-Ups
100 American KB Swings 53/35
150 Air Squats
100 American KB Swings 53/35
100 Sit-Ups
100 Push Press 75/55
800m Run (200m intervals)

Sunday

Get as far as possible in 35min…
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run