WOD

July 29 to August 4, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | July 28, 2019| 0 Comments

Monday

10min. to get as far as possible…
5-5-5-5-5
Devil Press
10-20-30-40-50
Wall Balls

AMRAP 10
10 DB Lunges 50/35s
20 Abmat Sit-ups

10min. to finish…
5 Rounds:
15/10 Calorie Assault Bike
12 Knee Raises / AbMat Situps

3min. rest between sections

Tuesday

EMOM 10
Odd: 40sec. DB Push Press
Even: 40sec. Renegade Rows

EMOM 14
Odd: 15/12 Cal Row
Even: 20 Russian KB Swings

AMRAP 8
8 KB SDHP’s 70/53
8 Lateral Burpees Over the KB

Wednesday

21min. EMOM:
Min 1.) 10 DB Bench Press
Min 2.) 10 Heavy Goblet Squats
Min 3.) 12/9 Cal Assault Bike

Rest 5min.

3 Rounds:
1min. of DB Curls
1min. of DB Seated Presses
1min. of Push-Ups
1min. Rest

Thursday

Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches
10 DB Power Cleans
Max AbMat situps until the 4min mark…

Rest 4min.

12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders / 45 Single Unders
15 Weighted Sit-Ups w/ same DB

Friday

For time:
Three rounds of:
50 Russian KB Swings
25 Box Jumps
then,

Three rounds of:
21 Wall balls
21 Pull-Ups or Ring Rows
then,

400m Single Arm Farmer Carry with 1 KB
1 Mile Bike (.7 MIles)
400m Single Arm Farmer Carry with 1 KB
1000M Row

Time Cap 35:00

Saturday

5min. EMOM:
12/9 Cal Row
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts
Immediately into;
5min. EMOM:
40sec. Plank

Rest 5min.

5min. EMOM:
10/7 Cal Assault Bike
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts
Immediately into;
5min. EMOM:
40sec. of Plank

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