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Friday

21
Oct

Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

10 Plate Hops

8 Plate Deadlift

8 Plate Strict Press

*At 3:00 adjust movements to:

16 Plate Toe Taps

5 Plate G2OH

5 Push-Up to Pike

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

2 Push Press

+

2 Push Jerks

Into…

EMOM x 6 MINUTES**

1 Push Press

+

1 Push Jerk

(Score is Weight)

*Build to a Moderate-Heavy weight.

**Build to a Heavy weight.

Week 6 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)

10 ROUNDS FOR TIME

10 Push-Ups*

12 Plate Ground to OH (45/35)

*Option to do DB Deficit Push-Ups.

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:40 Alt. Sprinter Sit-Ups

-:20 Rest-

:40 Windshield Wipers

-:20 Rest-

:40 Alt. Plank Hip Taps

-1:20 Rest-

(No Measure)