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Friday

23
Sep

Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Step-Ups

10 Barbell Strict Press

10 Quad Heel Taps

20’ Bear Crawls

10 Piked Shoulder Taps

Strength

Metcon (Weight)

5 SETS*

1 Strict Press

+

2 Push Press

+

3 Push Jerk

*Build to a Moderate weight.

(Score is Weight)

Week 2 of 8**

**The OH progression for this strength cycle will act differently from other strength movements. We will see a variety of OH complexes over the 8 weeks to build strength and improve cycling.

Workout

Metcon (Time)

2:00 ON / 1:00 OFF

UNTIL ALL WORK IS COMPLETED…

60 Shoulder to Overhead (115/75)|(75/55)

80 Sit-Ups

100 Box Jump Overs (24/20)

(Score is Total Time)

KG BB: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Bike

(No Measure)