WOD

July 22 to July 28 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | July 21, 2019| 0 Comments

Monday

AMRAP 20
25/20 Calorie Bike
25 DB Push Press
25/20 Calorie Row
25 KB Sumo Deadlift High Pulls
75 Double Unders/100 Single Unders

Rest 5min.

10min. to finish…
50-40-30-20-10
Russian Twists with 5lb. plate
10-10-10-10-10
V-up
10-10-10-10-10
AbMat Sit-Ups

Tuesday

15 Min EMOM:
Min 1: 16 Alt. DB Snatches
Min 2: 16 Wall Balls
Min 3: 15/12 Calorie Assault Bike

Rest 5 min.

15 Min AMRAP:
10 DB Lunges
100m Single Arm DB Overhead Walk
10 Renegade Rows
100m Run

Wednesday

2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 DB Squat Cleans.
Max Cal Bike in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max Cal Row in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
21-15-9
Russian Swings
V-Ups
Immediately into…
9-15-21
Wall Balls
Ab Mat Sit-ups

Thursday:

4 Rounds:
(0-2min.)
Row 500m
(2-4min.)
Max Alt. DB Snatches
(4-5min.)
Max Double or Single Unders
(5-6min.)
Max DB Thrusters
(6-7min.)
Max Sit-Ups or Toes-To-Bar

(Rest 2min.)

Friday

(0-15min.)
3 Rounds:
400m Run
30 Push Press 50/35s
20 DB Deadlifts 70/50s
10 Toes-To-Bar

(15-30min.)
15min. to finish…
10 Rounds:
30 Double Unders
3 Devil Press 50/35s

(30-35min.)
For Time and Quality:
100 Russian Twists with 25/15lb. DB
(Left + Right = 1 rep)

Saturday:

35min. to get as far as possible…
10 Wall Balls
_
10 Wall Balls
25 Box Jumps 20″
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
100 Cals of your choice

Sunday:

Teams of 2
AMRAP 30
100 Single Unders (Each)
100 Calorie Row
80 Russian KB Swings
80 Sit-Ups
60 Pull-Ups or Ring Rows
60 Russian Twists with DB
400m Run
40 Cal Assault Bike

One person works at a time.