Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 WB Squats

10 WB Strict Press

5 WB Thruster

10 Scap Push-ups + 5 Push-ups

*Coach Note – After the Warm-up have your athletes grab a bench and barbell to go over the teaching of the Bench Press.

Strength

Metcon (Weight)

4×7

Tempo Bench Press (32X1)*

*Keep weight Moderate.

(Score is Weight)

Week 1 of 8

Workout

Metcon (AMRAP – Reps)

4 SETS ON A 2:30 RUNNING CLOCK…

30 Wall Balls (20/14)|(14/10)*

Max Push-Ups in Time Remaining…

-Rest 1:00 Rest b/t Sets-

*Option for Heavy WB (30/20)

(Score is Reps)

KG WB: (9/6)|(6/5)